Another S-L Question

[RB34]

@100m001

Anybody can answer this question because it’s really simple. More or less, I don’t understand how I’m suppose to implement it? So could somebody help we with the first week?

For example, the first week for Mon+Fri it says; 2x30 3.5 rep?? Is that 30m 90% effort sprint for 3 sets?

Moving along, 4x60/4x60/4/60 for 2.5 rep 7 set what does that mean?

As far as Wed (speed) when you get to the part in the graph in the teal color area I’m just lost.

Either way it looks like for a S/L I’m doing some form of all out sprinting 3 days out of the week; is that right?

1: 95%+ 2-3min rest

2: 3 sets of 4 reps of 60m runs 2.5 btw runs and 7min btw sets.