Alex – How about this:
Monday – Acc. Dev.
Tuesday – Tempo
Wednesday – Triples
Thursday – Tempo
Friday – Long Hills
Saturday – XC Run
Do this for 6 weeks before going into the Clarke program. I think if I did this and made the best of it that other program would be "easier" (in the sense that I could handle it better) and I'd proly get more out of it.
Derrick – I see what you're saying, but I'm still a firm believer that in order to reduce a that deficit like I have, you need to attack your weaknesses, not your strengths. I'm pretty quick (23.91 ain't TOO bad), so obviously my strength is in my speed. But, b/c of a lack of base work and such, I have not properly developed the necessary strength to be able to maintain any sort of speed I have. That's my thing. Yes, increasing speed would help….but only so much b/c if you can't maintain it, what's the sense in having it?
Gov – Check out my above micro suggestion.