does S-L from vancouver series fits with vertical integration graph?

[RB34]

He could also take Charlie Special End 1 work from the L2S graphs which starts at 2x300 resting 6-7mins and progress from that point.

Example:
2x20+1x30+2x300 6m (20)
2x20+2x30+2x300 9m (20)
2x20+2x30+300-250 11min (30)
3x30+60+2x250 14m (30)

@NumberTwo

If you are doing 3 x 200 with limited recovery, that’s not really speed work - is it? So why would that type of work be inserted on a “speed day”? That would be considered intensive tempo work. It raises some concerns particularly if you are replacing 50-60m sprints with runs that are not remotely similar in purpose.

If you truly are doing a short-to-long program, then do a s-to-l program. If you are deciding to do a “mixed” program, you will have to rearrange the program to fit your arrangement. Taking Charlie’s s-to-l program and “dropping in” different types of runs is not a good idea. I have used runs out to 200-300m, but with full recovery and treated as true Special Endurance runs. But in that arrangement, we were doing two pure speed days (i.e. 30-60m) and one SE day (200-300m).

It really comes down to what you are trying to achieve. Are you trying to build your ability to attain, improve and maintain your maximum velocity capabilities? Or, are you more concerned with building general endurance qualities and lactic tolerance?