By Dec-Jan most of phase 1 work is done and you are inseason which is very easy work throughout the week while racing on weekends. Example Phase 1 SPP Week:
Mon: Track work-wts
Tue: Bike tempo
Wed: Short sprints OR SE 2x300-jumps-throws-wts
Thur: Tread tempo
Fri: Short sprints-jumps-throws-wts
Inseason:
Sat: Race
Sun: Rest
Mon: Easy tempo
Tue: Track speed
Wed: Tempo
Thur: Starts
Fri: Rest
Sat: Race