These training sessions should start with:
Dynamic stretching drills
Three build-ups (75 to 125m)
Three 40 to 60m "ins & outs" runs
Weight room sessions:
"free weights" are preferred over machines. When using a machine, use one arm or one leg at a time whenever possible
At least one of the Olympic lifts (cleans, jerks, snatches)
Work on exercises that strengthen the core muscle group--cleans, squats, lunges, etc.
These are speed strength events. When doing the weight work, use fast explosive movements as much as possible. For example, when doing lunges or squats, the up movement should be fast and explosive.
All sessions, including races, should end with (after any weight work):
Three or four 50m build-ups that include "fast-leg" or "quick-leg" swings, emphasizing the full range of motion of each leg
When running, ensure that:
Your foot is dorsiflexed at impact
Your foot is moving backwards at impact
That you plant your foot with a driving force.
35 to 40 minutes at easy to medium pace, with three or four surges to near your race pace and then gradually return to the easy to medium pace.
6 to 8X400 at or slightly faster than race pace with a 45 to 60 second jog recovery between.
6X100 at max speed with full recovery between
An eight to ten minute run, where you start easy and build to where you are just below the LT (lactate threshold) and hold that pace for from five to seven minutes. Without testing, a good estimate of the LT, is in the 86 to 89% of max pulse rate range. For more information on lactate and the lactate threshold, go to: www.coachr.org/lactate.htm
10 to 15 minutes of easy running with two or three 300 to 400m surges at or near race pace.
Time trial. Approach this the same as you would a race. The same kind of warm-up, etc. You might want to run an 800 or 1200 for speed or a 2000 or 2400 for strength. To have some competition when there are no track races available, enter a 5 or 10k and race the first with the leaders.