I am currently a sprinter at LaX, so I am unsure what the 400 guys are doing exactly. A typical week may look something like this (not exactly)
Monday- 8-16 200's (depending on spot in season) @ 28(end of season 1:52 rest)-37 (begining of season 2:28 rest)
Tueday- 600 @ +14 of 400m PR at the quarter, followed by 2 300's are 3 200's (about 35 right now)
Wednesday- 350's…Unsure of times, I'd imagine around 43 @ the 300
Thursday- Unsure
Friday- 29th St hills x 4 About 35 seconds to get up, walk down rest
This is obviously the base portion of the season, we have only been running since Mid October, when the season progresses, more speed work and special endurance will be implemented obviously.