Sounds like you are over doing it for sprint volume also…10x60m is a lot..also the stair workout you mentioned is a lot…24 minutes worth is a ton. Remember with sprint training it’s about quality over quantity.
I do not plan on competing indoors so have been trying to mimic speed endurance work with the facilities I have, and indoor hockey arena and only a 60m straight away. Like I said I am putting this program together myself with little experience. My plan to this point has been
-Nov- Dec- Jan – longer runs 10 min to 30 min 3 times a week
weights 3 times a week
HJ and LJ drills in the gymnasium >1 or 2 times a week.
16lbs indoor shot, o/h’s-u/h and throws. >1 or 2 times a week.
Now Feb-March-maintain my 3 days in the weight room, with one quick 10min run, 2 speed endurance runs in the arena, 2 days of shot, lj, hj and starting with some jav drills in gym.
April-May-Weights drop to twice a week
I am thinking that the weather will be nice enough to train on the track
70% speed endurance and 30% speed work
incorperating hurdles into the warm up, with one of the speed workouts using hurdles. My field events will be spent with whatever I feel needs the most work.
I have my first decathlon in May.
June – July – 2 times a week with weights.
-70% speed , 30% speed endurance.
Still have hurdles in warm ups.
All field events are a day to day depending on where I am at.
Nationl Masters Multis are in mid July, season done!
I sort of came up with off the cuff, so please, critique!!