I've read the other threads on this board, and I've heard conflicting views from several people. I have about a month and a half to train before my high school track season starts, and by doing my normal school program I've run a 23.9 200 and a 54.6 400. I intend on running a 50 second 400, and since the beginning of December I've been doing the following:
Monday: 6 200s 3' rest, lifting
Tuesday: 8 150s 45' rest
Wednesday: 30 minute run, lifting
Thursday: 15 minute fartlek
Friday: 4 300s 2' rest, lifting
Saturday: biking / basketball
Is this the best program I can possibly do? If not, how would you change it? Should I be doing specific drills like lunges, and if so how many and on which days? I'd appreciate it if somebody could give me the best program possible so I can run an outdoor 50 second 400.