For an 800-3k runner wanting to develop top end speed, would this be viable as sort of combined base for different energy systems:
Speed: Extended warmup running 2-3 miles EZ, 10-20 short sprint reps or hills (between 6 and 20 seconds of hard work with 60s-3 minute recoveries), Extended cooldown running 2-3 miles EZ
Weights: 5 sets of 1-3 reps: Cleans, Squats, SL KE, SL Leg Curl.
Plyos: 2X1 rep: Vertical Depth Jump, Drop and Broad Jump, Ball throw and Broad Jump.
VO2 Max: Extended warmup running 2-3 miles EZ, 30X30s at 3k pace with 30s jog, extended cooldown running 2-3 miles.
LSD: As long as you feel like, at any pace as long as it stays completely aerobic (no shallow breathing).
M: LSD Run
T: Speed & Weights/Plyos
W: VO2
Th: LSD
F: Speed & Weights/Plyos
Sa: VO2
Su: OFF or LSD