Due to my current situation with work and study at the moment, i am only able to conduct two track workouts a week. Albeit not ideal, i include tempo on the same day as my speed workouts.
My question is should i use the tempo as part of an extended warm up such as i.e 8 x 100m, drills, dynamic stretching and so forth or do 6 x 100m for warm up, then hit the main workout and conclude with 4-5 x 100m?
Do speedwork on your two track days and your tempo off track whenever you can find time.
If you can have even 15 minutes of free time you could do something tempo/recovery/general fitness based. Suggestions include: tempo at a park/lawn, extended warm-ups, jogging, med ball work, bodywt circuits, hurdle drills, jump rope, ab work, etc.
Think out of the box for the time being and focus on general fitness until you have more time.
