You probably only need 2 weight workouts per week. If running is your main focus, trying to add sets in for size is just one more thing taking away from your speed development. Honestly, if speed is your primary goal, anything that interfers with it should be cut out. Perhaps due to body type (sounds like you are ectomorph), it would take too much effort to get major hypertrophy. The hypertrophy should be a by product of years of training, not a rapid change for the sake of it. Maybe do speed 2 days, followed by weights. Should take 2 hours max. Do your tempo and flexibility 4 other days. Don’t stretch so hard that you induce soreness. A one hour massage once per week. It would certainly fit into your time parameters.QUOTE=tb2010;246773]i could try something like that. before i lifted i was very lithe and limber, so i guess i shirked out on flexibility because i didnt realize i could end up on the other end of the spectrum 
as far as supplementary weights (which ive done simply because putting on weight is hard for me so ive always added some type of 2x10 or 3x8 circuit after my primary lift) would those be okay to have day after speed since its not as high a stim? im just scared about how long the training session would be if i tried to fit speed, plyos and full body lifting in one day (i only have from 2:30-5:30 to train each day because of school and family)
thanks for your help[/QUOTE]