Post a link to that thread in this forum, I have to believe there would be other examples besides a 16x200m example.
Jan:
m: speed/accel, plyos, weights
tu: tempo 8x200m @ 30s with 5 minutes between reps
w: off
th: speed/accel, plyos, weights
f: special end II 3 x 250 @ 32s with 12 minutes between, GS
sa: off
sun: offFeb:
m: speed/accel, plyos, weights
tu: speed end 6x120m @ 13-14s w/ 8 minutes rest or special endurance 2 x 250 @ 32s, 1 x 350 @ 51s
w: tempo 10x200m @ 32s w/ 5 minutes rest
th: speed/accel, plyos, weights
f: GS or Extensive tempoMarch:
m: speed/accel, plyos, weights
tu: speed end 6x150m @ 17-18s w/ 8 minutes rest or special endurance 1 x 250 @ 32s, 2 x 350 @ 51s
w: tempo 12x200m @ 34s w/ 5 minutes rest week1, 8x200m @ 30s weeks2 & 4 , 10 x 200m @ 32s week 3.
th: speed/accel, plyos, weights
f: GS or Extensive tempoApril:
m: speed/accel, plyos, ballastic weights
tu: 4 x 150m @ 16-17s w/ 10 minutes or special endurance of 250 in 32s, 350 in 45-46s, and 450 in 60s (done in that order)
w: tempo 6x200m @ 28s with 6-7 minutes rest weeks 2 and 4, extensive tempo of 8x100m in 13s with 3 minutes between weeks 1 and 3.
thu: speed/accel, plyos, weights weeks 2 and 4, GS on weeks 1 and 3.
f: dynamic warmupMay:
m: speed/accel, plyos, ballastic weights
tu: this day should model the races you will run at the end of the month for instance (4×4 leg, 400m, and 4×1 leg would be 120m @ 13-14s 15 minutes rest, 2 x 350 in 45s with 15 minutes in between) if you can't make a time stop the workout.
w: tempo 4x200m @ 26s with 7-8 minutes rest weeks 1 and 3, extensive tempo of 8x100m in 13s with 3 minutes between weeks 2 and 4.
thu: speed/accel, plyos, weights weeks 1 and 3, day off on weeks 2 and 4.
f: dynamic warmup.
If you are talking about this "program" that is fine, just understand it's not that detailed and there is not much variety. It does give you an idea of the physiological training needed, what it is missing and this is the most important is some sort of "technical plan", the tie that binds mechanics and learning into a more efficient process. Cookie cutters don't work, they can't everyone responds differently, therefore the training program has to adapt to the individual and only when a coach has effective communication with an athlete will this occur.