I’m looking forward to my 05/06 track season coming up in january.
Last years PRs:
110 hurdles: 19.55 (not so great 
)
300 hurdles: 49.30 (not so great either )
400m: 62.37
Stats:
6’0
155lbs
17 year old
1 year of track and cross country experience
Goals:
110H: 16s or 17s (perferrably 16)
300H: 42s or 45s (around that range or lower)
I ran XC over the summer and ran during the season, so i would say i’m in pretty decent shape. Now that my season is over, my coach has given me a training schedule for winter season that will cover for about 3 weeks and will prepare me for track season.
Each day includes 2 warm up laps, warm up (butt kicks, high knees, etc), hurdle drills, and stetching
Mon:
10 X 200
Tues:
7 X 300
Wed:
5 X 400
Thurs:
2 X (400, 300, 200, 100)
Fri:
rest( 
)
Mon:
12 X 200
Tues:
8 X 300
Wed:
6 X 400
Thurs:
3 X (350, 250, 150, 50)
Fri:
Rest( )
Mon:
14 X 200
Tues:
9 X 300
Wed:
7 X 400
Thurs:
2 X (450, 350, 250, 200, 150)
Fri:
Rest ( )
This year i want to focus more on the 110H and my question is:
- How do i determine the rest times in each?
- How do i fit in plyometrics and lifting into each?
- What do i need to change/add in my training plan to benefit me more in the 110H?
Thats all the questions i can think of as of now. I’m new to all this stuff so please don’t hesitate to comment on my plan. Any response to help me would be greatly appreciated. 
(Oh yea i also did the 4x4 relays, long jump, high jump, and triple jump)