If my main concern is on supercompensation for my athletes, and am using the 3-1 schedule, would I be correct to use a training scheme as the one below, this is only a sample. Saturday Special Endurance runs are e.g. 1x100m, and 1x200m at 95%.. I appreciate any advise.
Mon Tue Wed Thu Fri Sat Sun Wk1 Speed 200m Tempo 1000m Off Speed 350m Tempo 1000m SpecEnd2 300m Off Speed End 300m Wk2 Speed 220m Tempo 1000m Off Speed 370m Tempo 1000m SpecEnd2 300m Off Speed End 320m Wk3 Speed 240m Tempo 1000m Off Speed 390m Tempo 1000m SpecEnd2 300m Off Speed End 340m Wk4 Speed 230m Tempo 1000m Off Speed 380m Tempo 1000m SpecEnd2 300m Off Speed End 330m Total 2240m 4000m 1530m 4000m 1200m
Total Volume per week in meters Theme Wk1 Wk2 Wk3 Wk4 Speed 550 590 630 610 Speed End 300 320 340 330 Spec End2 300 300 300 300 Tempo 1000 1000 1000 1000