EDIT: I noticed I had a couple of things written down in the wrong order:
See below for changes (Weights are now the day AFTER running)
Hi guys,
My hamstring is now fully healed and functional 
I have been doing lots of weights and hill running twice a week and feel pretty strong/fit. Also took the opportunity to really work on my core. Bodyweight is down to 192 now (from 205) and I feel pretty good overall.
My question is in regards to duration of reps during GPP for hills. I want to concentrate on the 200 and possibly an occasional 300 for indoors this Jan.
Should I be keeping my duration of hill interval sprints and other intervals to about 30-40 seconds? Or extend out to 40-50 seconds? Hills are between 200-300 meters, fairly steep and I am doing a walkback recovery. (Really intense lactic work and aerobic)
Going to officially start a 6 week GPP beginning of September.
Here is the initial plan:
Saturday morning:
Long hills (10 x 250) at 80-85%
walkback recovery
Sunday evening:
Lower body weights/intensive core work
3 sets front squats
4 sets stepups to box
3 sets reverse leg press
3 sets calfs
2 sets hamstring curls
2 sets leg extension
Med ball work with partner
Monday evening 5:30pm:
Upper Body weights/core/tempo
3 sets bench
3 sets chins
3 sets standing shoulder press
3 sets dips
3 sets curls
core work
10x100 meter tempo
Tuesday: REST
Wednesday evening 5:30pm:
Shorter Hills/plyos/Lower body weights
2 x 6 x 40 meter steep hill sprints
2 sets sprint bounds
2 sets pogos
3 sets front squats
3 sets snatch grip deads
Thursday evening 5:30pm: Upper body weights/Tempo
3 sets bench
3 sets chins
3 sets standing shoulder press
core work
10x100 meter tempo
Friday: REST
What do you think? I have been following that basic routine recently and it has been going really well. You opinions are appreciated!
cheers,
Chris
