Compete in the 100/200 when you can, if you don’t have a meet just increase the vol/intensity slightly. For example:
Meet Week:
Mon:
3x20
2x150 @ 90% relaxed
Tue:
12x100 grass
Wed:
4x15 blks
3x20 blks
2x25 blks
Thur:
mb circuits
Fri: rest
Sat: 100/200/4x100
Off week:
Mon:
3x3x20
Tue:
12x100
Wed:
3x30
3x150 95-100%
Thur:
2x7x100
Fri:
2x30
60-80-60-80