1) It is good to simulate race situations closer to peaks rather than earlier in the year. Early on go fast and build speed and later on maintain it.
2) Think SE workouts. If you wanna go out in, for example, 23s for your first 200m, but your pr is 21.5, then running SE in the 22 range is faster than race pace (this is purely hypothetical, but just giving you an example).
3) Why not throw power-speed in on the acc. dev. day? Seems like two different training stimuli in one day with the split runs and the power-speed workout. Otherwise it's okay.
4) One word will describe my POV…..quality.
5) I may have overlooked percentages, but more than 1 Int. Tempo session a week for more than 4-6 weeks is bad. It is not to be substituted for a CNS day, per se (as my def. of a CNS day is speed work (10-60m)), but as an endurance day leaving more room for ext. tempo.
As far as fiber conversion….I'm not well-versed on the specifics, but basically, when you train slow (running slow…LSM) you develop/build slow twitch fibers and when you run fast you develop fast-twitch fibers. Training in the middle you help develop more slow-twitch fibers and because you're not running fast enough to really hit the fast-twitch fibers, those start turning into slow-twitch to meet the demands you've put on your body. Maybe mike can help more with the specifics.