Sorry. Male, 32 yrs old and I want to run at the open all comers track meets. I’m also 5’8" and 140 lbs. I want to work on my speed while also helping out with my MMA. Summer meets are now over and I’ll train for winter meets but want to peak next summer. I’m new to this so I don’t yet know how to ask the specific questions. For now I’ll do plyos once a week and a lot of cross training including biking.
For starters I want to get a sense of the types of GPP work outs. I believe I can run 12.8 with a little training and go faster from there. Let’s see how I progress.