First time poster.
I am currently using a three-day a week lifting split (M/W/F). I would like to do speed training on Tuesday and Thursday, but I don’t want to smoke my CNS.
What kind of running work can I do on Tuesday and Thursday?
Tempo. Speed before lifting.
just ain’t enough days in a week!
And saturday too. 
Thanks for the responses.
Can anyone post a decent tempo run workout? How do you do these runs, exactly? I’m looking for distances mainly in the 20-40 yard area.
Did you do a search for tempo runs? I’m sure it has been discussed in details or in CFTS book.
I think total distance is 2 miles, I’m not sure exactly. The distance for tempo runs varies person to person depending on the events or sports.
For 100M sprinter
it’d look something like this
1st set - 100M run - 50M walk- 100 Run - 50M walk - 100M Run then 100M walk before doing another set… Vary the distance from 50 to 200M. It shouldn’t be that hard, just moderate level. You’d have to figure out the total distance and divide them up. I don’t remember the exact details but try doing a search for it. Get the CFTS book if you don’t have it. Forum Review probably will help some as well although I’ve yet to read the whole thing.
Thanks for the advice. I will check out the book and search the forums.
I appreciate it!