look at your post above
[i]200-300 m is the distance of each run.
I did in the past week 300m rest 2’ - 200 m rest 3’, x 2-3 (depend on the fatigue).
and in the other tempo day I did 400 and 300 for max 2!
in the third day I do Charlie circuit (in gpp) and i can do about 1800 m total without fatigue.
[/i]
why 300m rest 2 min? I would have thought 90 seconds was the most rest and try and have it at 60 sec. If you did x 2 sets then you have only done 1000m x 3 is 1500m.
The next one you only did 1400m total I would expect that both to be up at around 2000m.
The main issue people appear to have volume wise is with the speed element not the tempo.
I would suggest following CF’s tempo suggestion even if you can’t do it at 75% get the volume up to 2200m as he suggests and let fitness come over time rather than aiming for 75% and having to drop volume.