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needs more speed for the 400 and time to come down for the 800......52.8 and 2:02 are the best times from indoor..any help?
Run outdoors. Should be able to run 50s and 1:59 off those indoor times.
Seriously though, which event is more important to you? If it were me, I'd want to improve the 800 time by adding a little mileage and some longer repeats at 800 to mile pace. If it's the 400 you're after then gradually increase the repeats on your sprint pace sessions.
You don't tell us what workouts you're already doing.
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