I want to improve my 400m from a 55 to under a 52, here is my training plan please critique it, I will be training to compete during the summer. My 200m pr is a 24.8
With the 400, I know speed is the largest factor so I am trying to improve my 200, but am adding speed endurance work because I am lacking in it.
I need help with what training plan will be good
M-Speed 6x40m fly and Heavy Lift
T-Speed Endurance 3-6 150-200m repeats with 5 minutes recovery at target opening 200m pace(26s) 150s in 19 and Plyos
W-Speed&Acceleration 5x20m Blocks 6x40m fly and Heavy Lift
T-??(Don't know what to run) Light Lift
F-?? (Don't know what to run) Bodyweight exercises
S-Easy Strides and Starts Lifting and plyos
What should I add to thursday and friday/another speed endurance session/intensive tempo and are there any exercises that should be replaced?