Your speed sessions don’t seem to have anything over 40 meters, and most of the reps are 20 meters.
Is this the best way for you? If there is nothing over 40 meters, how can you polish relaxation at top end speed, if you rarely ever reach it in training? (This is not a critique. I have been often surprised by the amount of very short rep work, by so many who are trying to improve their track sprints.) I think I have missed something and I’m not fully appreciating what such short reps are supposed to achieve. Somebody tell me. At what point in your GPP, would you feel right about increasing any of the distances in any of the reps? (Or would you save that for the next training cycle?)
You also mention that jogging 400 meters is difficult for you. This can’t be good in my opinion. You aught to be able to jog 800 meters comfortably (though you don’t necesarily have to use 2 laps as part of a warm up.) However, your commitment to tempo work, will surely make up for the current lack in cardio fitness. Remember that cardio is often called ‘real world power’. That’s because those that have it, have a myriad of benefits, including (as you mentioned) the ability to recover between reps.
You have a solid grasp of where you’re at and what you need to do. You also need to drop your 11% bodyfat to below 6% bodyfat if you want to run under 6.7 seconds, but do it oh so gradually.