Let's say you're first week of track practice will look like this:

• M: 400m warm-up lap, 5 x 60m, 2 x 200m
• Tu: 400m warm-up lap, 4 x 400 m @ 70%
• W: 400m warm-up lap, 8 x 20m
• Th: 400m warm-up lap, 5 x 60m, 4 x 200m
• F: 400m warm-up lap, 4 x 400 m @ 70%

That's a total of 7,160 meters in the first week of practice, with a mix of low intensity to high intensity impacts.

If I had 4 weeks to prep for that, I'd do something like this:

• Week 1: (60% - roughly 4,200 m)
  • M: 400m warm-up lap, 3 x 60m, 2 x 200m
  • W: 400m warm-up lap, 4 x 400 m @ 60%
  • F: 400m warm-up lap, 4 x 60m, 4 x 200m
• Week 2 (70% - roughly 5,000 meters):
  • M: 400m warm-up lap, 5 x 60m, 4 x 200m
  • W: 400m warm-up lap, 4 x 400m @ 70%
  • F: 400m warm-up lap, 5 x 60m, 6 x 200m
• Week 3 (80% - roughly 5,700 meters):
  • M: 400m warm-up lap, 5 x 60m, 2 x 200m
  • Tu: 400m warm-up lap, 4 x 400m @ 70%
  • Th: 400m warm-up lap, 5 x 60m, 2 x 200m
  • F: 400m warm-up lap, 4 x 400m @ 60%
• Week 4 (90% - roughly 6,400 meters):
  • M: 400m warm-up lap, 5 x 60m, 2 x 200m
  • Tu: 400m warm-up lap, 4 x 400m @ 70%
  • W: 400m warm-up lap, 8 x 20m
  • Th: 400m warm-up lap, 5 x 60m, 2 x 200m
  • F: 400m warm-up lap, 4 x 400m @ 70%