Hey guys!! So I’m currently an incoming freshman in college (Oral Roberts University) trying to run a 48 second 400 through this early summer through training and time trials every week. The last pb I had recorded for my 200 was 22.9 and 100 being 11.4 and my fastest 400 currently is a 51.5-51.6.. been training since February 24th. I was wondering what I could do to reach this 48 because I really REALLY need to achieve this by the end of May so I can start training in preparation for cross country (I run the 800 as well). Also would like to let y’all know my training does not consist of any weight training at all (I’m not sure how much it would benefit me now to start) but I do abs 4-5x per week and push-ups. Please feel free to ask any and all questions as I will try to answer back thoroughly! Here’s my usual training schedule week by week
Monday: 3(500) or 2(450) all out 90-100% (through 400 in 53 or better) rest 15 mins
Tuesday: 3(350), or 2(350) depending upon where in the szn (through 300 in 36-37)
Wednesday: active recovery (usually some baseball or light yoga)
Thursday: 4(150) always; 17 lows every time
Friday: off
Saturday: 400 meter time trials