training plan for 400m

[speedyvicster]

I am a female 400m runner with a best of 58 secs. I have planned out a training regime for the next few months, and would just like some advice on whether I am making the best use of my time.I plan to train 5 days a week.
session 1 is track speed endurance i.e 200m, 30 sec, 200m, 5 min rec (x5).
session 2 will alternate between plyometrics and very short reps of about 30-50m, and sessions such as 4 x 150m with 3 min rec, 8 min rec, repeat.
session 3 will be either hills, a fast road run, park reps or a fartlek.
session 4 will be upper body weights and abdominals.
session 5 will be leg weights and abdominals.
The sessions will not be done in this order.
Any advice would be very welcome!

[Guest]

Sample workouts for the 400 meters:

1 Day’s Workout:
20-60 meters, 3 to 4 repetitions, 3 to 4 sets, 80-120 meters total distance per set, 400-600 meters total distance per session

1 Day’s Workout:
100 meters, 2 to 3 repetitions, 2 to 3 sets, 100-300 meters total distance per set, 400-900 meters total distance per session

1 Day’s Workout:
150 meters, 2 to 5 repetitions, 2 to 3 sets, 300 meters total distance per set, 300-1200 meters total distance per session

1 Day’s Workout:
200 meters, 1 to 5 repetitions, 1 set, 200-1000 meters total distance per session

1 Day’s Workout:
275 meters, 1 to 5 repetitions, 1 set, 275-1375 meters total distance per session

1 Day’s Workout:
300 meters, 1 to 5 repetitions, 1 set, 300-1500 meters total distance per session

1 Day’s Workout:
350 meters, 1 to 4 repetitions, 1 set, 350-1400 meters total distance per session

1 Day’s Workout:
400 meters, 1 to 4 repetitions, 1 set, 400-1600 meters total distance per session

1 Day’s Workout:
500 meters, 1 to 4 repetitions, 1 set, 500-2000 meters total distance per session

1 Day’s Workout:
600 meters, 1 to 4 repetitions, 1 set, 600-2400 meters total distance per session

Coach Payan