GPP speed work

I’ve read CFTS and it was an excellent book. But, I’m still a little confused on speed work during GPP. What should the volume of speed work be during a microcycle in GPP? And how much rest should be between runs?

If you are loking for an example of a fully detailed, illustrated GPP aproach, you could get the GPP DVD available on the site store. This should fill in a lot of the blanks

Charlie’s volume maxes out around 700m though goes upto around 800 on the GPP DVD. If you are unconditioned you may want to use a slightly lower volume around 500m.

The GPP DVD has an entire programme mapped out for you with weights, hill work, med ball etc. If i remember correctly it is 8 weeks long and even shows the transitition into SPP1.

Thanks for the input.