I decided to do what i could to muster up a training block for the 100m the last 12-15 weeks and this is how it went basically as shown by this rough weekly schedule:: each running day had some sprint drills and 15 minutes total of warm up and warm down easy running in it if there was a workout
M- AM 4-6x100m "strides" (going from around 1k effort to 600m effort, fairly short rest PM light lift (usually included squats, lunge, deadlift, one legged raises, split squat, or some plyo/jump activity and then some arm work: weights were pretty light and I focused on form)
T- off
W- 20 minutes easy
Th- off
Fr- Either A) 4-6x10-30m starts/accelerations or short hill sprints - OR - B) flying flat sprints or 40-60m sprints from a standing start with full recovery PM light lift. (If I did B, I would throw the accelerations in with the strides on Monday)
Sa- drills, 15-20 minutes easy
Su- rest
12 weeks of this got me to 12.76 for 100m. Before this I had done virtually no sprint work, and had done a few months of 800m training. Before that, I had done about a year of easy running and the occasional aerobic workout.
Any constructive criticism would be greatly appreciated, I know I have no idea what I'm doing, but I don't know what to do to fix it. Thank you