For the flying sprints, I meant that I’ll either do flying sprints or 3-point stance start sprints. Yea, I looked at it again and see how that could be confusing….
As for the rest on the tempo runs, I’ll just walk 50m (25 forward, 25 back) I guess and start the next rep where I finished the previous one for the 200’s, and for the 100’s I’ll do the same , but run the opposite way on the track.
How fast should the tempo runs be? For example if I run a 12 sec 100m pr and 25 sec 200pr, what should the tempo runs be done at?
I’m gonna do 3 days speed 2 tempo next week like you suggested, this week I’ll leave it as is, and lift on M W F, since I already ran tempo this morning and lifted afterwards.
I’m prob gonna need some advice for next week’s workouts, just to give a head’s up incase you have any suggestions.
By the way, thanks a lot for the advice it is MOST appreciated!