1. I would cut lifting to 2 days a week and only 4-5 exercises (monday and wednesday/friday)
2. I wouldn’t work speed endurance instead I would add special endurance II work (1-2 250-300m runs to the end of an accel/max V day).
3. I would do accel/max V work Monday, Wednesday, and every other Friday
4. I would make Thursday a day of working on power-endurance with circuit training, easy to medium plyos, and multi-throws.
5. I would make Tuesday a tempo endurance day along the lines of 1200-2000m in volume doing working a maximum of 35s so every interval is going to be 250m or less.
6. I would make every other friday that is not an accel/max v day an extensive tempo day of 800-1200m in volume working at 16s or less so every interval will be 120m or less.
7. I would start thinking of “core” work as everything I do. Keep “core” exercises, but put them into warmups, cooldowns, and general strength circuits.
8. I would do plyos on Monday and Wednesday with Mondays involving drop landings and other higher intensity plyometrics and make wednesday a mixture of high and medium intensity plyos.
9. I would do anything but extensive tempo on Saturday or Sunday and I would do it when I felt tight for (400-600m in volume).
10. I would do a mixture of dynamic flex and mobility each day you train to include warmup and cooldown.
Participant