I have been training to run a sub 50 second 400m for the last two months (june-august). I like my training program but I was wondering what drills I could do to increase top end speed and turnover. While I feel I am getting faster, I don't think I am training enough days a week, and I was wondering if there were any speed enhancing drills I could to replace my off days. My workout schedule so far looks like this:
Monday: Off
Tuesday: 3X800m; I usually do around 2:29, 2:30, 2:27 with 8 minutes rest between. I then do 2X400m at 65 again with 8 minutes rest between (none of this is done with spikes).
Wednesday: Off
Thursday: 4X40m. I mainley focus on block work and acceleration
Friday: Stairs
Saturday: Off
Sunday: 3X300m; usually go between 40 and 41 seconds; 2X150m; usually go between 19-20 seconds.