Here is everything I did on Monday, I divided my workout into 7 parts, I find it easier to follow.
1: Warm-up: Jog 800m-1500m
2: Stretching (calves, hams, quads, trunk, ankles, shoulders, lower back, inner thighs, etc)
3: Sprint drills ( I intend to add those A and B skips once I know how to do them)
4: Relaxed runs over short distances, slowly getting faster.
5: (3-4) x 30m - I did 2 of them from a flying start and 2 from a stand. (The reason I kept my 30’s reps low today was because I have only recently started doing alot of 60’s) 
-
(4-6) x 60m (flying, standing or crouch start)
-
Go home and do my weights after 2 hours or so of rest.
The wednesday of that week I only did like 2-4 x 30m for my entire workout cos’ I was so sore, I think that calls for much better regeneration, but I think it could be cos’ i’ve never trained this hard and well before. It seems to have taken me a while to get the hang of training and I’m still learning tons of new stuff every day.
Now I know my program is by no means perfect, but I’m trying to manage with school on my plate…School gives me the shits nowadays, I used to be the academic school boy but now my heart and soul are in sprinting and I have lost my interest in school. Anyway, thats another story.
Comments would be greatly appreciated
Josh