200/400 training plan

The above is a good resource but the frequency of training is for an advanced sprinter. I would advise you join a group with a coach if possible especially as this is the only way you can learn good form. I am a beginner sprinter but in winter the training we have is one hill sprint session and two track workouts a week. Normally in a session there would be a long warm up with hurdle work (approx 20 mins), the sprint session - e.g 3 sets of 250m/200m/150m (you can use the resource above for other sessions), in winter until sprint always we go indoors to do some core workout or indoor exercise afterwards. I would be interested in your plan to mix weights with winter training as I wanted to try and do some weights this winter.