200 meter intervals @ 75 will be a great place for her to start. Maybe 16-20 of them? That would be a total volume of 3200-4000meters.
now for speed days, do i maintain the 300 meter total volume guidelines. Also after the speed session, if it is in the morning, would tempo running in the afternoon be alright?
what about continuous runs? good, bad or do they have a place?
I don’t know the competition distances but I think the main factor is the selection of REP distances, which I’d keep in the 200m and below range. Any thoughts?