after reading more about 400m training my program I have changed my training again:
mon:10 min jog ,10min easy plyos +20 min extensive tempo running + general strength circiut
tue:8-10×80-100m speed endurance. 3-5 min recovery. + Strength in gym
Wed:1 hours easy running/swimming/basketball
Thur:6x300m, 3x200m 1x150m + strength in gym
Fri:10 min jog + 25 min extensive tempo running + general strength circiut
Sat:plyos + 6×7 seconds hill sprint. 5 min recovery
Sun:5x600m (2.00-1.50) +2x300m 2 min recovery
Any comments? I dont have any coach so I am open for suggestions