Look around the forum there are plenty of examples to help you. Otherwise it will cost you money. Sometimes I'll post training plans, but I believe the best the way to go is read some stuff in the forums and go find a coach (track preferably) that will help you. You better interview the coach so you don't end up training for races beyond 200m from you what gather in this forum.
Ask about doing technical work, Agility/Mobility, and their particular philosophy. If they just make you and run fast everyday they are probably not the right coach.