why dont u follow the template mike has setup: i really like this setup.. increase ur resisted volume.
Very Very Early: 1 meso
Int. Tempo: 1 day a week (~1600m / session)
Ext. Tempo: 2 days a week (~2200m / session)
Speed: resisted runs or hills / stairs: 2 days a week (~500m / session)
Very Early: 1-2 mesos
Int. Tempo: 1 day a week (~1600m / session)
Ext. Tempo: 3 days a week (~2200m / session)
Speed:
-acceleration development: 1 day a week (~120m total)
-resisted runs or hills / stairs: 1 day a week (~400m total)
Early: 1-2 mesos
Int. Tempo: 1 day a week (~1400m / session)
Ext. Tempo: 3 days a week (~2200m / session)
Speed:
-acceleration development: 1 day a week (~200m total)
-speed development: 1 day a week (~200m total @ Vmax)
OR:
SETUP 2:
3 weeks:
hills m-w-f
tempos t-th
3 weeks:
sleds m-f
acc wed
tue/thur tempos
3 weeks:
acc m-f
sleds fri
tue/th/sat tempos
3 weeks:
acc m-w
speed wed
tue/thur/fri tempo
I REALLY LIKE SETUP 1