Stair Exercises 400m Dash Lifting And Stair Exercises?

400m dash lifting and stair exercises? - stair exercises

This year I am a newcomer to the high school, and I'm with the goal of the athletics team at the University. I run the 400 in a 57-60ish range. On the map, you must fall under 52nd

What are some good lift and / or stairs or treadmill exercises to improve my time?

They also have access to a length of about once or twice a week.