How do I improve my 400 meter time in the off season?

Question

I have been running track now for 4 years and now run at a university. Each year I have decreased my time by approx a second, starting with a 49 and now running it in 47.3 seconds. I fear that this may not happen this year as it gets harder the lower my time gets. I dont train in the off season and this is my first year weight lifting. I am 19 years old, 6'1'' and 165lbs. I am trying to find out how to train in the off season so that when next years training starts it wont be as if I am starting all over again.

Answer 1

early strength/speed endurance development phase. example of work outs
A series of 200m reps
Pyramids 200-400-600-800-600-400-200
a session of 2 x 3 x 200m reps with a 3-minute recovery between runs and a 20-minute gap between sets.

diet:
basically a high-protein diet, vitamin supplements, amino acids and vitamin C. you really punish your bodies and need to provide more general maintenance than the average man or woman.

training programme for development phase build-up(weights will star at 55 % to last set of 85% of your max lift

Monday: Weights: cleans 6 x 5 x ??K ; squats 5 x 5 x ???K; bench 8 x ??, 6 x ??, 4 x ???, 2 x ???, 1 x ???
Tuesday: Track: 5 x 300m, 5 mins rec, in 39 secs
Wednesday: Weights: heavier, with fewer reps than on Monday
Thursday a.m.: Hills: 5 x 60 sec runs on a woodland course
Thursday p.m.: Circuits, including press ups, squat jumps, sit ups, tricep dips, burpees, crunches, 5 sets on partner basis, 50 reps per exercise
Friday: rest day
Saturday: Technical session sprint drill, including 9 x 40m tire pulls
Sunday: Aerobic session: 6 x 600m on grass

Answer 2

I have been running for 8 years now and would recommend the following: I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle bulk and strength not the muscle endurance. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have X amount of runs. And in most cases, you must increase the muscle tolerance to see some sort of improvement. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good Luck!!!

Answer 3

If you have access to an Olympic size pool (short or long course) I would start swimming. Most runners don't understand the bennefits of cross training in the water; but swimming is a total body workout that will increase aerobic and anarobic processes within the body, will drastically strengthen muscle, and will keep your frame trim rather than getting bulky with simply weight training.

Answer 4

Run longer distances and weight lift during the off-season, but don't get big, because it makes it harder to run. When you come back, you will have moe endurance and be stronger, so you will be able to run for longer and harder than before.