This looks like a good arrangement. Might consider adding weights on Wednesday as well as Monday. You might get more feedback if you can provide some specifics on what is included in the speed and speed endurance workouts.
Right now about to finish off with comp phase 1.
time restarints due to studies etc etc only permit 2 gym sessions.
Our early season speed has been focused on being fast over 40-60m.
off late we have been working on max speed leading into the 1st comp phase.
Speed End - working on the 4-6 x 200m @ race pace or 3 x 300m, 4 x 150m
if we do the split runs or speed end wouldnt it be to hard to also do a weights session that day???
It might be difficult to do weights after speed endurance but worthwhile. Just keep the sets and reps low and use at least 85% of max and a fairly long recovery (5 min) between sets, assuming you are focusing on major multi-joint type lifts – cleans, deads, squats, etc. I would probably just do one of those three for the session – two at the most – along with some bench sets.
I would keep speed work on Monday and Wednesday followed by tempo on Tuesday and Thursday so you get more recovery prior to competition. This also would enable you to keep the weights on Monday and Wednesday after speed/speed endurance work. Your question about swapping the speed and speed endurance days is a good one. I think it depends partially on the volume and intensity in those sessions. If you keep the volume fairly low (<400m total speed) (<600 total speed endurance), you should be OK either way, but you may want to experiment to see what you prefer – and how you feel and what results you get during competition.
so even with a 200 or 400m comp on the saturday you would still do speed on the monday?
and is some bounding prior to speed workout then to much in the one session?
our gym session are 10-15 mins after speed sessions.
tempo consists of 2 x 10 x 100m on grass with core work at each end.
the other session is on the track with distances up to 250m. should this be extended to 300m and are joggers better than spikes for this session.
going back into the conditioning b phase what speed end or splits runs do you suggest…
Monday should be OK for speed, assuming you take off on Sunday. If you’re too fatigued, sore or whatever on Monday, you’ll have to adjust. Maybe changing tempo to Monday and Wednesday and speed on Tuesday and Thursday. It depends how well you recover.
I would do bounding and other plyometric work after speed sessions.
As for the tempo, that looks good except I would keep all of it on grass and without spikes if you can.
There are some really good threads on split runs already on the site. Some were posted recently. Take a look around. If you have trouble finding them, ask for help, I might be able to help locate them.
I don’t like the 500 distance that much. I think 100s and 200s, maybe 300s would be better. Keep the effort level less than 75%. Have the total volume around 2000 to 3000 meters. Rest about 30-45 seconds between reps and a couple of minutes between sets. If you want to make it more challenging, emphasizing the conditioning rather than recovery aspect, cut down the rest intervals and keep the quality at 70-75%.