Ok, I've been lazy about getting on the track/field to run for basketball. Next cycle I want to add this into my training since I'm not in the greatest of shape right now and I think it'd help anyway.
So I lift M (Lower ME), T (Upper), Th (Lower DE), F (Upper). I got Wednesday, Saturday, and Sunday open then.
Mike previously advised: "I think 400stud's suggestions are good and I'd just make one additional suggestion. I'd recommend a day of acceleration development / speed development also. You could set it up on a 3 workout cycle consisting of 1 day of intensive tempo, 1 day of extensive tempo, and 1 day of speed / acceleration development. This would of course mean each week you would be doing two different type workouts than the week before but you'd be hitting everything. For example:
Week 1 day 1: Intensive tempo
Week 1 day 2: Extensive tempo
Week 2 day 1: Speed or Acceleration development
Week 2 day 2: Intensive tempo
Week 3 day 1: Extensive tempo
Week 3 day 2: Speed or Acceleration development "
1. So I think I'd run on Wednesday and Sat/Sun. Could I do acc/speed on Wed. and tempo of some sort on Sat/Sun or should it be opposite?
2. I'm not sure how hard my workouts are going to be on the CNS. Monday is definitely the hardest though. That's why I'm not sure if speed should be on W or S.
3. Do I really need either types of tempo if I'm only running 2x a week and not for track? I think extensive tempo would be good to start out with and prepare myself. But after about a month, shouldn't I just do an acceleration+speed+change of direction/lateral drills day & an interval training day?
Basically I'm asking of how much use is tempo for me? If it's of good use, then I could follow what Mike recommended above and just make sure I do speed on the right day (wed or sat/sun). If it's better just for prep, then I could do the suggestion for 3 weeks and then do speed one day and intervals the other.