Speed work 2x
workout 1
20x2x3
30x2x3
40x2x2
Workout 2
Flying 20 3x3
50x1x2
Tempo1
100x12 (1 minute rest)
Tempo 2
150x2x3-4 (2:30 rep 5min set)
tempo 3
75-run-25 walk 4x4 (1:30)
the second tempo looks more like special endurance (i think). also, can you post how you plan to schedule your weight and running workouts? are you going to use the CFTS protocal?
not quite sure about the running i may eliminate the 3rd tempo session and keep it at 4 running workouts a week, since im going do some agility training 2x a week on the tempo days. I know im going to lift on monday, wednesday and friday, using the 3x5 elite tier going TLU.
if you’re going to do speed work seperate of weights, make sure you seperate them by at least 3-4 hours. if not, here is one way to organize it.
monday
speed 1 followed immediately by session T
tuesday
tempo
wed
agility followed immediately by session L
thurs
tempo
fri
speed 2 followed immediately by session U
sat
lactic acid training