I have been training for two months now since school started late August. The first couple of weeks was just trying to get back into shape. We did some 20 minute runs, 100m. striders on the grass, and strength exercises like your basic push-ups and sit-ups. Now we have been doing some track work and a lot of tempo workouts. My indoor season does not start until late January.
Each day always begins with a light jog, stretching, drills, and dynamic flexibilties.
Monday - 4x500m at 75 sec. Weight Training
Tuesday - hurdle drills, 10x30m
Wednesday - 6x300m at 43 sec. Weight Training
Thursday - single and double leg hops, 10x30m
Friday - light jog, stretch, drills, dynamic flexibilities, and then weight training.
Saturday - 16x200m at 32 sec.