I just started getting back in shape for track and i need some workouts?

Question

these are my events:

100, 200, 400, 400 hurdles

*i dont have access to hurdles though

any workouts that you could make for me. and dont forget to include recovery times. all i can remember from track season is 6-8 200s because thats what we typically did 3-4 times out of our 6 days of practice.

Answer 1

do some accelerations and jog/ sprint alot and do the herdle stretch...if you know what that is