I personally feel its good to devolop keep some strength work of the calves since I can sometimes get pain in my achilles tendon, And it seems like calf raises keeps my achilles healthy. But yea I agree that they propably get enough load by sprinting itself.
Core work I do 3 times pr week. on mye easy days.
situps, back extensions, static hold in sideways position and forward.
Yes I think have a good point aboout the 3 days wasy chin up. It can bee to much I guess.
But I have barbell rows on that BB day. So why do you suggest dumbell rows on that day?
I am doing really good without any long runs. After cutting down long runs, sprinting more. I have significantly increased my speed, strength, and anaerobic power.
I believe the spesific endurance work in summer will be enough for 400m endurance (4x200m and 3x300m)
how are you going to progress in terms of short to long?
I have no special plan when going from short to long. Exept that the summer plan consist of more speed endurance. Generally when spring arrives I go abit longer on my accelerations. From 8x30m—6x40m 6×40—-6×50
Whats your opinions about how you should progress from short to long?
ya, english is my second language so maybe i got something wrong. i thought you ment upright standing barbell row which works the delts, but i guess you mean this bent over/horizontal standing barbell row which works the back, so my bad sry boout that. if the calve thing helps you go right ahead, just talked about my experiances.
i´m very happy with your approach, personaly i think the long runs are overrated and many athletes would do better with more high quality work.
in my progression i usually do about the same, but at some point i reduce to one acceleration day a week versus two speed days and do my runs on speed days with a run-in because i feel that accelerating hard in a speed session would compremise the number of quality runs in that session. nothing you wouldnt already know but you asked : P