Mondays-
Acceleration
MVelocity
Weights
Tuesday-
Plyometrics
Speed Endurance
Wednesday-
MVelocity
Weights
Thursday-
Plyometrics
Endurance
Friday-
Weights
Can anyone critique?Tell me what i need to change?
why are you doing high intensity work every day?
Because i dont know any better
u should perform a high intensity session in one day, where u would do ur sprints and weights (as they tax CNS) to allow for max recovery (48hrs). a lighter (tempo) session is performed on the other day as means of active recovery and maintaining ur fitness levels. i like to think of it as a session that gets u well prepared for tomorows sprinting. the thing is sprinting back to back days can set u up for injuries and thats the last thing ud want.
so it should pretty much look something like this
Monday: acceleration+maxV. weights/plyos
Tuesday: tempo
Wednesday: maxV+speed endurance. weights/plyos
Thurs: tempo
Fri:speed endurance. weights/plyos.
so here u have the same number of sessions like the ones u had, only that they are organized in a different way. this should be a much safer and better way to train. gluck
can you give me and example on what kind of stuff i should do on those days like exercises and such?
this is a sample session that i used to perform during summer. start off with flying runs when ur fatigue free (to really work on maxV). u also work ur acceleration and speed endurance.
2xflying 30m (5min)
4x10m practice starts (walkback)
4x60m block starts (5min) 30m acceleration+30m maintain
2x80m standing starts (10min)
but if u want to split ur sessions the way u do then
speed endurance (60-120m)
top speed (flying runs 10-30m, ins and out)
speed development (30-60m)
special endurance1 (up to 300m)
what exercises do i do on which days?
and btw if i did this for every week until february will i improve a half a second or a little more?Cause i’m really tryin to get 11.1 or lower this year but i’m not gonna kill myself over it(as long as i get 10.68 by june 2006)
hahah that quote cracked me up 
At least you’re honest!
A generally accepted guidline is to try and seperate your sessions into 3 “CNS intensive” speed workouts a week and 3 recovery workouts a week with a day of rest.
(this is assuming you have a good base in and are already reasonably fit)
If you arent fit you are going to have to address that first.
What is your training age? What events and what PBs?
Here is a general outline of a generic program
Monday - speed endurance
Tuesday - Recovery - extensive tempo
Wednesday - accel work/plyos
Thursday - Recovery - extensive tempo
Friday - strength endurance/plyos
Saturday - Recovery - extensive tempo or pool
Sunday - REST
what should i do on tempo days?
start off with a low volume, say 1000m ex through 10x100m. a reasonable volume would be 1800m and a good session would be 2400m obviously depending on ur level fitness and overall recovery.
so a typical 1800m session would be 9x200m with 3min rest
and a 2400m session could look like this
100+200+200+100
100+200+200+100
2x300
100+200+200+100
dont forget u should not be exceeding 75% intensity, dont worry about ur times at first, just focus on getting the workout done with fixed recoveries, ex 2min for 100m runs, 3min for 200m runs, and 4min for 200m runs. once ur confident with the recovery, drop the recovery times by say half a minute and build up form there
Tempo is used as a recovery workout to build up aerobic capacity and to flush all the lactic acid out of your body from your intense sessions. It helps bloodflow to muscles and a bunch of other stuff I can’t begin to explain
Komy gaive some good examples of tempo workouts. I would recommend doing them on grass or sand. (low impact)
Examples of tempo workouts I try to do are:
4 x 4 x 100 with 30 seconds rest between reps and pushups/situps between sets
100, 150, 200, 150, 100 x 3 with walking same distance between reps for recovery and 2minutes between sets.
You can be as creative as you like. You want to run with good form but relaxed and at 60-75% intensity. You want to feel warm/refreshed and relaxed after the workout. (aerobically it’s challenging but you are NOT murdering yourself running as fast as you can for the runs.
I also like having protein supplements an hour before and immediately after tempo work. You are providing a nice nutrient delivery system to your muscles with tempo. (You grow and recover from workouts on your tempo/rest days so its good to feed your muscles during those workouts as well) Some folks supplement with protein/creatine only on the CNS intensive days. I think you should do it before and after all sessions.
Cheers,
Chris