1) Two days of Hills because I want to increase work capacity and develop good acceleration mechanics( those were the two areas I was lacking in this year along with acceleration), I'd like to have acceleration mechanics in place before I begin true acceleration work though (does this sound even remotely right, or just plain dumb?). But now that I think about it, one day of hills could be enough, and maybe the true accel work wouldn't hurt.
I'd probably go with flat acceleration work.
2.) How does 30m sound?
Sounds good.
3.) Alright, since 10×3's suggested load is 80% and subtracting 5% for each added rep, would 70% be an appropriate load for 10×5 and then 10×4 @ 75% and so on be good?
Yeah that sounds fine. You could also consider dropping the sets with the higher reps.
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