Due to shin splints I can only do low volume speed work on tartan. What would be some workout options?
This is what I have in mind at the moment (please criticise). Focus speed endurance.
Day 1
Weights
Speed
Day 2
Lightweights
Tempo or bodyweight exercises (e.g. high repetition pull ups)
Day 3
Weights
Speed endurance
Day 4
Lightweights
Tempo or bodyweight exercises (e.g. high repetition pull ups)
Repeat
Speed workout
Warm up- skipping and stretching
Set 1- progressively faster strides in flats, 166meters
Set 2- progressively faster strides in flats, 166meters
Warm down- skipping and stretching
Speed endurance workout
Warm up- skipping and stretching
Set 1- progressively faster strides in flats, 1100meters
Set 2- progressively faster strides in flats, 1100meters
Warm down- skipping and stretching
Tempo workout (if done)
Warm up- skipping and stretching
Set 1- 6200meters @ 66%
Set 2- 6200meters @ 66%
Warm down- skipping and stretching
ahh I see 
Maybe you can go short on grass with soccer cleats or similar two sessions a week and do you speed end on the track.
I have been doing all my speed on grass lately and find grip is great with soccer cleats. Going to head to the track in about 3 weeks or so.
Cheers,
Chris
If you find your shins are bad why not break up the distances in your various speed days?
On speed1 do a medium distance (say 30-50 meters tops)
Speed2 a short day (block starts 10-20 meters)
Speed 3 special End (80 meter to about 120meter)
I would not do weights on tempo days. Coordinate your weights immediately after speed. Work on your core a bit on tempo days but not too hard. Tempo days are recovery days you dont want to fry your CNS.
This is just my opinion of course
Cheers,
Chris
chris30
I find I have problems with the number of sets more so than the total distance. Thus 633meters for a total of 200 meters would be a harder session than 2100meters for a total of 200meters.
The lightweights on tempo days would be for recovery and focused on the core (e.g. hanging leg raises).
Because of the location of my track and gym I cannot do weights and sprinting together. I have two windows in the day to exercise one before lunch and one before dinner. I live in the sub-tropics so the midday workout has to be indoors. Thus weights (indoors) come before sprinting (outdoors), even though it is not ideal.