I have the motivation...

Last year was my first year of track and I was a junior in high school.

I did better than I thought i could do, and ended up getting a 57 on the 400... which is terrible, but not so bad for first year of track.

This year I will be training all the way through winter (starting last week), and I have been running with the long distance runners because none of the sprinters have come out yet. Since none of the sprinters have come out I have no idea what or how i should be training to make my time as low as possible.

I plan to be running the 400m only.

I am 6' tall weighing 135 lbs. I have recently been running 4-5 miles a day, and that is all I have been doing.

Our 400 relay team has vanquished due to 3 seniors and a very fast junior to be leaving our school. This gives me even more motivation to try harder than I can.

All I am really asking for is a work out to make my time down to 52 seconds... I am looking forward to some hard work, and I need to know what to focus on. Should I keep up with the long distance or switch to some other form of working out such as ladders immediantly? Should I lift and if so what lifts should I do.

I've read the forum and couldnt make sense of much of it, so please put in lamens turms if you can... Thanks to posters!