I'm originally a 100/200 runner, for two years, who just converted to 200/400 for my third year in high school and I am seeking training advice for the 3 off seasons. I have looked into some 400 meter training programs including Clyde Hart's training program but I want to give myself more options. On top of that, I also have some questions that I would to have answered.
How many hard days a week should I do during the off season?
Should the hard days be more speed based, speed endurance based, special endurance based or should they all be balanced?
What should be done on easy days?
Should weightlifting for the lower body be done the same day as hard days, easy days or should there be just a day that is dedicated to weightlifting?
How would the sets, reps and rest change from the beginning of the off season to the approach to the track season?