Track workout?

Question

i jus wanted to know if you guys can give me lik workouts to do to get faster and better at my events..

my events are the: 100m, 200m, 400m and i also do long jump(favorite & best at)

.. im not asking for like easy workouts i really wanna get better i wanna run track in college so please do whatever yu can to help me

Answer 1

warmup: 1 mile @ 8:00 min pace, plyos, dynamic stretching

cool down: 10-12 min easy run

monday: easy run 20 min, circuit training w/ weights, abs

http://exercise.about.com/cs/exercisewor...

tuesday: ladders: 55m, 100m, 200m, 400m, 200m, 100m, 55m

wednesday: easy run 45 minutes, yoga( helps with strength and flexibility)

http://www.abc-of-yoga.com/

thursday: 15 min interval workout: sprint 30 seconds, jog 30 seconds

friday: 45 min easy run

saturday: 12 300m repeats (run 300m 12 times and rest 1 minute in between), 15 50 fast/float (sprint 50m, jog 50m 15 times and rest 30 seconds in between)

sunday:rest