One would assume if you joined a club, you are paying (or someone is) so my first thought would be to have investigated more thoroughly before joining (if you are a sprinter it will not help you much if the club caters primarily to long distance runners for example) but having said that, as you are a new club member, tactfully approach whomever is coaching and ask what sort of program they plan to implement, the more one on one contact you can establish the better off you will be i.e. more beneficial to you as the athlete.
“Technique” ? Few more details are needed as that term is fairly all encompassing; at your age, presuming you are somewhat active, “technique” will often be what coaches will go to as with 3x per week (OK for the learning process but certainly not at the top end in terms of number of training sessions per week) since, I think, percentage wise, it will result in the greatest improvement;
keep in mind many factors interact, you could have “perfect” technique out of blocks but it will not do much good if you can only run 40m and the race is 200m (sarcasm to make the point);
as another thread discussion is sort of related, it will be next to impossible to have good technique for those long periods (it sounds as if it is nearly an hour of continuous technique work, again that descriptor is vague) as the CNS, central nervous system, would be fried…the stuff done towards the end of the hour would be far less effective than what was done earlier.
200m w 3 minutes, 150m w 3 minutes, 100m at 100%
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on this site I am at the lower end of the coaching skill set but I can say with some degree of certainty, sorry, “Ain’t gonna happen”.
For the sake of argument, you are telling me you ran a 200m at race pace, took 3 minutes to rest and then ran a 150m also at race pace?
Could you have run at 100% for all those runs? Sure, but I suspect it will have been at 100% of whatever energy you had left at the time, and THAT is not the same thing at all.
If you ran that 200m at that percentage of best most recent race, recovery time would be on the order of 2x, 3x, 4x or 5x of the 3 minutes you give and even then it could be debated if it was “complete” recovery or not (at that pace you are in Special Endurance territory and one could certainly debate at your age, chronological and sport, whether you should even be doing that sort of work; Spec End).