Please give your opinions on the following GPP. There maybe more of an influence on speed and strength to usual which would be more suitable for an athlete who has been out for some time.

GPP 8 weeks

Speed Conditioning/maintenance (grass or track)

Wk1:

Monday: 85% pace/1 minute rest: 5 x flying 20m. 5 x 20/30m accel

Thursday: 87% pace/1 minute rest: 5 x flying 20m. 5 x 20/30m accel

Wk2:

Monday: 89% pace/1 minute rest: 5 x flying 20m. 5 x 30m accel

Thursday: 91% pace/1 minute rest: 5 x flying 20m. 5 x 30m accel

Wk3:

Monday: 93% pace/1 minute rest: 5 x flying 20m. 5 x 30m accel

Thursday: 95% pace/1/1.5 minute rest: 5 x flying 20m. 5 x 30m accel

Wk4:

Monday: 97% pace/1.5 minute rest: 5 x flying 20m. 5 x 30m accel

Thursday: 99% pace/1.5/2 minute rest: 5 x flying 20m. 5 x 30m accel

Maintain the above at 99% pace until end of GPP. The 5x30m accel in one of the sessions can be dropped in place of hill accel from wk 5 onwards.

Weights (only working sets shown) Either after speed or as shown

Wk1:

Tuesday: 1x10

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Friday: 2x10 (2-3 mins rest)
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Wk2:

Tuesday:3x10 (2-3 mins rest)

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Friday: 5x5 (powerfully using weight
```

corresponding to 10rm, 1 min rest ie. EDT (charles staley)

Wk3:

Tuesday: 5x5 (increase the weight or the reps to 6 and use same rest)

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Friday: 5x5
```

Wk4:

Tuesday: 3x10 (superset if desired)

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Friday: 5x5
```

Wk5:

Tuesday: 3x10

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Friday: 5x5
```

Etc.

This is a loose example to show that 5x5 could be used in place of 3x10 to help maintain strength effectively and also to alleviate staleness to higher reps.

Hills: Either after weights or in place of weights on Tuesdays and Fridays (weights then being moved to post speed)

Wks 1-4 Endurance (inc Blood H+) tolerance

5/6 reps x 85% effort for a length of approx 60-70 metres on reasonable incline that allows decent technique. 2-3 minutes rest

As sessions progress gradually increase the % effort keeping rest and length approx the same.

Wks 5-8 Maintain/improve endurance & develop power

1st session as above

2nd session atleast 5 x 5 x 20-30m accel runs. Here the speed accel runs on the track can be dropped for the 2nd sessions of the week.

(or vice versa for the above sessions)

Ext Tempo

Wednesday and saturday