i coach a number of 400m runners who only train for 3 months (during the season) out of the year. when practice starts they see immediate improvement and then usually stagnate or get injured as the season progresses. i have tried to encourage them to participate in at least one other sport to develop a fitness base – but they just are not that talented in skilled sports (soccer, basketball, etc.) what would be a training plan for these type of athletes in the fall. i can only coach them during the season so it would have to be something easy for them to understand.
I would have captain workouts and keep them simple and short.
You could also add a cross training day on tuesday give them a chance to play diff sports like bb or flag football.