master 400m improve speed

Yes you can change that. How much is the question and there's only one to know.

Here's all you need:

http://www.brianmac.co.uk/sprints/tp400.htm

Flying 30's and 150's; plyos and squats and drills would be a good start.

The fly 30's and 150's will be great, but they are the second step.

The first step, if you can find a suitable place, is hill sprints.

You want a 10% grade that is 40m long. Paved is actually ideal, because you want to go as fast as you can.

Sprinting up hills will teach you the mechanics you need to run faster, and give you the specific strength to do it.

Don't go steeper than 10%

Do sets of 40m reps, work up to 3x4x40m with generous recoveries. Do them fresh.

The hill advice is spot on. I also use slight downhill (1-2%) 100m strides on compact dirt to work on knee lift and turnover. Focus on relaxation at near top speed, lean into these slightly and decelerate slowly at end to avoid injuries.

Cali Guy wrote:

The fly 30's and 150's will be great, but they are the second step.

The first step, if you can find a suitable place, is hill sprints.

You want a 10% grade that is 40m long. Paved is actually ideal, because you want to go as fast as you can.

Sprinting up hills will teach you the mechanics you need to run faster, and give you the specific strength to do it.

Don't go steeper than 10%

Do sets of 40m reps, work up to 3x4x40m with generous recoveries. Do them fresh.

Hey DrNo great advice, thanks you for answer and the link. Please let me ask a question derived from your answer:How often should I do plyo, squats and so on?

DrNo wrote:

Yes you can change that. How much is the question and there's only one to know.

Here's all you need:

http://www.brianmac.co.uk/sprints/tp400.htm

Flying 30's and 150's; plyos and squats and drills would be a good start.

Hi Cali Guy, thanks! As DrNO question, how often you consider I should repeat hills workout per week? an extre question, in the case I should mix hills with plyos, strength which shuold I do first? Regards!

Cali Guy wrote:

The fly 30's and 150's will be great, but they are the second step.

The first step, if you can find a suitable place, is hill sprints.

You want a 10% grade that is 40m long. Paved is actually ideal, because you want to go as fast as you can.

Sprinting up hills will teach you the mechanics you need to run faster, and give you the specific strength to do it.

Don't go steeper than 10%

Do sets of 40m reps, work up to 3x4x40m with generous recoveries. Do them fresh.

Hey Cello Biafra, thanks for your answer, I did something similar you said but instead of downhills, running with tail wind, unfortunately every downhill with those characteristics are paved :(once again thank you three for advice!Regards!

Cello Biafra wrote:

The hill advice is spot on. I also use slight downhill (1-2%) 100m strides on compact dirt to work on knee lift and turnover. Focus on relaxation at near top speed, lean into these slightly and decelerate slowly at end to avoid injuries.

Quantum Runner wrote:

Hi Cali Guy, thanks! As DrNO question, how often you consider I should repeat hills workout per week? an extre question, in the case I should mix hills with plyos, strength which shuold I do first?

Regards!

If you are doing hill sprints while continuing your other training, do them twice a week for up to eight weeks.

If you are backing off on other training to focus on speed development, you can do them three times a week.

You can lift weights while doing hill sprints - focus on heavy weights, few reps, and compound movements.

Plyos come later in the progression - they are a way of turning the strength you acquired into power.

If pavement is only option, tailwind is good (more is better). You can work with a slight decline, building up slowly (peak velocity only 10-20m) at first, with Looong runout, preferably runout onto flat or slight incline. Focus is on relaxation, turnover, popping off forefoot, knee lift, straight hands.