A word of warning about these boards....most of us on here are distance types and have little experience with sprinters. Those of us who do coach sprinters still likely started off as distance types in our competitive days and may carry over some biases from what we know of distance training
According to Boo Shexnayder, one of America's, if not the world's best sprint/jump coaches, a week should look like this (if you are still 5 months out from competition). I'm taking this from notes I took at a clinich last weekend where he was a presenter
M: Acceleration (short sprints, up to 30m, full recovery, not to exceed 300m total volume. If you still need some training, you can add plyos. This would be a day for olympic lifting
T: Extensive Tempo: for a 100/200 guy, you would do up to 1200m total volume in segments ranging from 100-200m at about 70% with 2-3 min rest. for an out of shape guy such as yourself, that might be 4 laps of stride the straight walk the curve. This can be a day where you do "static lifting" (traditional weights using slower, more controlled movements)
W: this day shold be focused solely on mechanics and technique for any field/hurdle events you may do If fitness is an issue, you can do some sort of circuit of drills and body weight exercises on this day.
Th: pretty much the same as Monday. for acceleation, you can also use short hill sprints or sled/tire pulls
F: pretty much the same as Tuesday.
The goal during the pre conditioning/base phase is to train the nervous system to fire in a coordinated, powerful manner. In Boo's words, "you train the nervous system to run fast by running fast". You deal with the lack of fitness at the beginning of the build up by keeping the reps short and the overall volume low. If you are trying to get "in shape", then you do auxillary exercises after your running training is over.