Background: I was a fairly athletic kid in HS, mediocre at basketball, pretty good at football, and ran 12.0 FAT in 9th grade. I had a really good vertical at age 15, but 3 years of pounding the hardwood and running the 1600/3200 diminished it somewhat. Got into hobby jogging throughout college, and was regionally competitive in road races (17:09/35:0X for 5k&10k on roads), but became abysmally slow, reaching the point where I couldn't crack 15 seconds for 100m!!!
I have no delusion that I will be able to resurrect my FT fibers enough to become a good sprinter. I just want to have a little fun, try something new, and not possess the explosiveness of a wet match. I am posting a sample schedule I have made for 400/800m training.
The Monday & Thursday workouts are meant to be all out, both on the track and in the weight room, the Tuesdays and Fridays to be moderate, and the others easy for general health and recovery. Lifts on M/Th would include variations of med ball tosses, snatches, deadlifts, leg curls, glute-ham raises & hip thrusts with a barbell; Lifts on T/F would include variations of squats, calf raises, and jumps.
General Schedule
M: 30-60m Sprints w/full recoveries; Snatches/Pulls/MB Tosses/Glutes/Hams
T: Relaxed hills or strides (80m reps w/walk back); Jumps/Squats/Jerks/Quads/Calves
W: Tempo (300-500m Reps); Pushups, pullups, abdominals, dips, etc.
Th: 60-90m Sprints w/full recoveries; Snatches/Pulls/MB Tosses/Glutes/Hams
F: Relaxed hills or strides (150m reps w/walk back); Jumps/Squats/Jerks/Quads/Calves
Sa: Tempo (600-1000m Reps); Pushups, pullups, abdominals, dips, etc.
Su: Rest, walk, or cross train
Warm-ups: Jog 800 & drills; Cool-downs: Stretch & Jog 800