cool,
also though, what do you think of the other sample setup i posted that was given by i collegiate 200/400 guy i know?
200m cycle
mon- max v, accels, plyos, weights
Tu- int. tempo (1500 m total volume, reps of 150-300m at 85-90%)
wed- rest
th-Max v, accels, plyos, weights
fr- ext tempo: (total volume of 2500-3000m at 75%/rep)
sa- plyos, Speed endurance (reps of 150-250 m, total volume ~900m), weights
su-off
This cycle lasts three weeks and the SE session on friday becomes a sp. E on the 2nd week and goes back to a SE on the third week.
400. cycle
mon- max v, accels, plyos, weights
Tu- int. tempo (1500 m total volume, reps of 200-350m at 85-90%) week 1, 15 minute continuous run (covering as much distance as possible) week 2, farltek run week 3 (run 80 % for 30s, jog 30, run 80% 90sec, jog 60, sprint at 95% 10s, rest 45 s and repeat 3-5x)
wed- rest
th-plyos, Speed endurance (reps of 150-250 m, total volume ~900m), weights
fr- ext tempo: (total volume of 2500-3000m at 75%/rep)
sa- special endurance (reps of 250-450 m, total volume ~1000m)
su-off
this is also 3wks…