Below you will find the actual training schedule from mid-December of a 200m - 400m college male who ended up running 20.96 and 45.67 in the Spring.
Monday
AM – Weights PM – 2 sets of 200-400-200-200 with 90 seconds. rest / 8 minutes between sets
Set 1: 30.7-63.7-31.3-30.8 / Set 2: 30.3-61-31.4-29.3
Tuesday
10 x Stadiums . 4 DBL Leg Hops . 5 Ramps 4 Skips
Wednesday
Hurdle Walkovers
Thursday
AM – Weights . PM - Bounding
Friday
Speed Improvement – Hurdles, Sleds, High Knees
6 x 200 with 90 seconds rest
32.1-30.6-30.9-29.6-28.0-27.1
Saturday
AM – 8 x 250m Hills
Sunday
off