Key Concepts

[RB34]

@Sam_S

as a 400m runner i found the 4 day set up to work particularly well in the early SPP when the work was a little less intense. we would have one speed (tues), 1 special endurance (thurs) and 1 split special endurance (sat) day (i.e. 2x120, 2x150 etc), and a strength endurance day on the sunday (long hills). gotta be very careful on the sunday though as the high speeds from the split special endurance tended to make me fairly sore in the hammies and the hills were never quite 100%. hill distances were up to 200m btw. so basically, its achievable but you’ve gotta be careful with your maintenance - plenty of self massage/stretching/therapy etc. good luck!

For a short sprinter I was thinking:

Mon: 4x60
Tue: 2x150
Thur:2x3x30
Fri: 2x120 or 2x250

I agree with Charlie that the coach would have to decrease the volume. You could probably get in just as much volume with a typical MWF setup.