I am seeking advice from someone who can help me out with a 400 meter program. My PR is 51.3 in May. Since then I have been focusing on strength in the weight room and running a little bit. Here at Arizona State University we are having an intramural track meet in 4.5 months and I want to get my 400 to a sub 50 by then. If I do, then I might be able to practice with the track team. I was told by Christian Thib. at Testosterone Nation to do 4 four week blocks of sprints on mon, wed, and fri. He said to do 60-80m for block 1, 80-120m for block 2, 120-300 for block 3, and 350-450 for block 4. I am not sure how to actually structure my lifting days, sprinting days, tempo running days, and plyometric days. I have been told to lift on my non running days. I have also been told to lift after my hard sprint sessions so I don’t tax the CNS to much. What days should I do plyos? Could someone help me out and set me up with a simple regimen to reach my goal. I’d greatly appreciate it.