Posting this for reference.
I saw this chart online, I think it was from Australian Athletics. These grids are obviously for elite and college athletes, but it's interesting to look at the different energy systems, intensity effort, distance, reps, and rest intervals. Of all of these types of workouts, I think the Intensive Tempo workout is the best bang for the buck, and what I tend to do when I'm trying to make gains. Like the 4 x 150m w/ 30s, or 4 x 200m w. 60s, or 4 x 300m w/ 2:30m. One notable coach agreed with me on FB. I sometimes do more quality long sprints with longer rest, called Special Endurance. The Maximum Speed workout I do occasionally as well.
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