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hi,

this is my training program for the 3 next weeks, i ran my first 400m indoor on dec 19th (52"59) actually i'm in SPP (i prepare the outdoor season on 400m hurdles and my goal is to run sub 56", last year i ran in 56"83 (my PB) ), and then this is what i plan, does somebody can critique it or give me suggestions?

first week:
monday:3x600@92sec, w/3min
tuesday: strides:2x3x100 in 13sec (walkback/6min), 10strides=20m
wednesday: 4x200 controlled + weights
thursday: 4x350@49sec, w/1'40
friday: rest
saturday: 4 miles@6min/mile
sunday: 5x100 on hill + weights

second week:
monday: 4x500@76sec,w/2'30
tuesday: strides:2x3x120 in 16sec (4/8min), 10strides=20m
wednesday: 4x200 controlled + weights
thursday: 2x300@42sec/1'30, 2x250@33sec/65sec, 2x200@26sec/55sec
friday: rest
saturday: 4 miles@6min/mile
sunday: 5x100 on hill + weights

third week:
monday: 4x500@75sec, w/2'30
tuesday: strides: 2x3x150@20"(6/8min), 10strides=20m
wednesday:4x200 controlled + weights
thursday: 5x300@42sec, w/1'45
friday: rest
saturday: 4 miles@6min/mile
sunday: 5x100 on hill + weights

i don't know yet when i can do another race indoor(probably at the last of january or in the beginning of february, so if i could run i will change somethings)

thank you for comment.