Any good/effective track and field workouts?

I'm a freshman in high school who runs the 110HH-18.0, 200m- 24.4, 400m- 56.0, 1500m- 4:59.4, LJ- 18'11", HJ- 5'11", and the Pentathlon. I really can't find any good workouts online that describe what to do. I need a good workout that could make a big difference in my times/heights. I'm extremely inflexible and I can hardly touch my toes. Does anyone have any good workouts and stretches that i can benefit from? Please and thanks!