Ready to start SPP- any sample progs?

Hey all,
After an almost 100% recovery from my calf tear (12 weeks since grade 2), I am into my 4th week of 8 of 2nd GPP (2nd as started again from almost scratch).
Am following Charlie’s Hills program, and after week 7, will be ready for my SPP.
Does anybody have any advice about distances/volume/intensity regarding this planned 8 week phase?
Thanks folks, much appreciated.
DOPR. :smiley:

What exactly were you doing in GPP?


Charlie’s Hills program (re. GPP DVD), 2 x tempo sessions, 2 Gym sessions.(usually on Hills/speed days.

How did the training sessions from DVD work out? Do you feel strong/fast?