Well, the answer to your question (“Could I follow this program”) is obviously “yes”.
However, whether or not this is a good program and whether or not this program will help you reach your goals is another question altogether.
In order to answer those question, we would need more information about your current abilities and your goals…oh yeah, we would also need to know WHAT SPORT YOU ARE TRAINING FOR! Perhaps basketball from your screen name?
LOL know glasgow celtic soccer 
I am a powerbuilder, who does a conjugate split for size and power (speed x strength).
But i also like the idea of being really fast. its not for a sport just for personal satisifacation and to get a good sprint time.
what u reckon?
if i did it i wd be doing it only twice a week
and wd eventually build up to 100 metres over weeks and then deload to 20-30 metres again, adding 20 metres more every week on the 2nd training session then repet cycle.
GPP sessions with reps <30m generally last about 9 weeks, give or take a few weeks depending on the level you are at. SPP (split rep speed endurance and max velocity out to about 60m) lasts another 12 weeks or so, depending on level of course. If you plan on doing short to long, then there is no need to be sprinting 95+% intensity over 100m.
sorry bro u have lost me. what are u suggesting i do as a plan? can u give me a basic week.
u saying i shd just train for 20metes for 9 weeks?
Do some searching and by the CFTS book.
i’ve ordered it. can u just give me a brief description as to what u mean bud!
It is more traditional and more successful from the experience of most board members here to have different phases of training and training certain qualities within each phase. During GPP you would focus on getting fit, work on basic acceleration ability, and doing hypertrophy work if needed. In SPP you would be doing max strength work, accel + max velocity work (with some split rep speed end), and developing specific qualities and skills. Pre-comp would be just before your competitive period, including special endurance runs of different lengths and all of the other speed qualities. You want to focus on increasing speed and special endurance qualities specific to your event(s). the Comp phase would of course have your competitions and be based mostly on your competition schedule than some cookie cutter program.
All of this changes based on the individual, but hopefully you get the point.
Not to get too off topic here but does anyone have any experiences good or bad doing the sand training? It sounded pretty good and everytime I’ve ever ran in sand it was always a lot harder that running on grass.
Try this for a speed workout:
8 reps of 30 meter sprints with 3-5 minutes between each one. Do this mon, wed, friday.
Try this for a tempo workout:
8 reps of 200 meter jogs(at about 75% speed) with 1 minute between each one. Do this tues, thurs, sat.