I have the Vancouver download and the CFTS. The Vancouver download comes with a long to short, and a short to long training program you can follow but you’re going to have to modify the program because it’s too much volume. In the end, like others have told me (including Charlie) the program is only a TEMPLATE. Once you understand the template you should be able to start thinking for yourself in how you’re going to manipulate the reps/sets to get the best results.
As far as training alone, I found the short to long to be best program for me because it’s hard to sprint longer distances without anybody to race with or without anybody watching me such as a coach.