Update: I have set prs in every distance this year by lowering bodyfat and building muscle only my legs. I am getting faster and closer to my ultimate goals (sub 60/sub 5) but I k ow they are still far away.
100m time trial (2018): 14.8
400m time trial (2018): 75.0
800m time trial (2018): 2:58
100m time trial (may2019): 14.3
400m time trial (may2019) 71.8
800m time trial (june2019): 2:41
The last two weeks I have managed to do these workouts:
6 x 20 seconds at 62/400 pace with 2 minutes rest
16 x 100m all in sub 16 with 1 minute rest
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I also did this workout last month and it was very taxing on the central nervous system lol:
10 x 50m sprints hitting 15-16mph top speed on each! 75s rest between each.
So not quite hitting those sub 60 paces in workouts (at least not for more than a few seconds) but I am hitting 60-65s paces which is a step closer!
No WAY would I have been able to do those workouts when I first stared posting in this thread. My next goal is 13.9x 100m FAT, I also plan to break 20:00 5km in a race next week because I have also been working on my endurance.