I increase my tempo to a certain point then drop it back down as the season goes on.

My question is with speed and speed endurance>

in max velocity/ accel in my 3-1-3 cycle i add about 20-50 meters week so for example here is my latest cycle… (PRECOMP PHASE)

week 1

6×30 (20 meter flying start)

total= 300 meters

week 2

3×30 (crouching start)

3×30 (20 meter flying start)

2×55 (crouching start)

total=350 meters

week 3

2×30 (crouching)

3×30 (20 meter flying)

3×60 (crouching)

total=390 meters

week 4

2×30 (crouching)

2×30 (flying)

2×55 (crouching)

total=270

For the next cycle i will probably start at around 380 and work my way up..

my question is how long should i keep working my way up for? Waht should be the highest volume of pure speed work should be 450 meters? i run the 100 200 and sometimes 400.

Now lets take a look at my latest special/speed endurance cycle…

week 1

3×200

total=600 meters

week 2

1×200, 4×150

total=800 meters

week 3

1×300 1×200 2×150

total=800 meters

week 4

3×150

total=450 meters

during my next cycle i would prob start at 700-800 meters but what would be the highest i would want to go up to?

just a note: my intensity during speed work is always 95-100% and during speed/special end work my intrensity is from 93-95% of my personal best time.

I havent been changing my intensity only the volume of my work during the unloading week.