What kind of shape are you in? Some of you are running cross, which is good. Some of you are doing your own workouts, some are doing workouts suggested by other coaches and so on.
If you are not on any program, I suggest focusing on strength training and conditioning. Weight training 2-3x/week. Conditioning 2-3x/wk.
When we start team practice in December, we will be doing things along these lines (which you can do now if you like)...
Warmup: 5-10 min jogging, jump rope, exercises, bike, hurdle over/unders, or other activity to elevate heart rate and get warm and mobile. After warmup, go to weights...
Weights: Start with 3x10 elevated pushups and a core exercise such as 3x20 russian twists (seated with knees up, feet off the ground and twisting with a weight plate or dumbbell). Follow that with deadlifts – dropping the bar when it passes knees to minimize time under tension; 1-5 reps for 2-4 sets (about 10 reps total). If you have not done these before, men should start at 1.5x bodyweight (women at bodyweight or less) and add 5-10 lbs. per week to that. If you have been doing deadlifting, always work around 85-100% of max. Start with heavier sets first, then drop weight but try to increase reps on subsequent sets.
For example, Monday might be 1x100%, 2x95%, 3x90%, 4x85%. Wednesday might be 3x3x90%. Friday might be 1x2x95%, 2x4x85%. Right after set, do plyometrics (see below) or short acceleration (10m). After the plyo/acc, rest 4-5 min and then do next set. 20-30 min total. If you want to do supplemental lifts, do something involving shoulders -- dips, push press, shoulder press, etc. Again, work heavier with few reps -- similar to deadlift work.
Plyos: tuck jumps, split squats, box jumps, hops all can be used following deadlifts to incorporate elastic strength. About 9-10 jumps per set (3x3 boxes, 10 tuck jumps, 3x3 boxes, etc).
Acceleration: Once a week, preferably right after weights, do acceleration work. 10x10-20m repeats with 1-3 min recovery. Use 3-point start, falling start, block start, resisted start, short hills, stairs, etc.
On 2 or 3 days when you don't lift, do a conditioning activity...
Conditioning: circuit training, core work, tempo runs, other sports, fast walking, biking, jump rope, hills, stairs, cardio equipment, medicine ball throws, exercises (jumping jacks, mountain climbers, squat thrusts, bounding, hopping, skipping, etc) all can be used. These are low-intensity, high-volume activities to improve overall fitness and work capacity. Try to minimize impact by doing this stuff on grass or other soft surfaces. Try to exercise your heart and lungs without beating up your legs. What you do on these days depends on what you have available, how much time you have and what the weather is like. Short recovery (2 min or less) between activities/reps. Grass uphills around 80m are good if you have such a place – run up, walk down. If not, 1-3 sets of 5x100m on grass is good. Rest 30-40 seconds between reps and 2-4 min between sets. 20-30 min total.
Hurdles: In preseason, this is an option for a conditioning once a week. Emphasize technique and reps. Lots of low-speed hurdling. Can be half hurdle drills, 4H up and back, random spacing, opposite leg work, ½-space 3-step, 5 stepping, etc. Aim for about 100-150 total hurdles in a session (including any walkovers or other warmup hurdles). Start with low hurdles and go higher over time or within a workout.
