Workout Rehashing

The basic elements of my workouts will be:

1 day of rest

2 days of speed work (2-3 days apart):

1. Max velocity/acceleration
2. Speed Endurance (20/80 or 3x4x40m) or Special Endurance (2x600m, 3x350m, etc)

4 days of strength training (combination of the following):

• Resistance
• Plyos (bounding, jumping, hurdles, etc)
• Sled
• Heavy starts, 20% for 10-15m
• Light accelerations, 10% for 20-30m
• Hills
• Short, 30-40m
• Long 100-150m
• Long easy runs of 2-3 miles (these can be worked into the hill training sessions).

My cycles will be 4 weeks (3 hard/1 easy), the easy should proceed competition as a form of taper.

The objective is to have effective training sessions but keep things simple, fresh, and fun.