Westside for skinny bastards has a strength and speed template, which is:
Monday: upper max
Tuesday: speed session
Thursday: lower max and conditioning finisher
Friday: upper repetition
Right now my focus is size and strength, but I have a 10k in november and obstacle course race in december, so I’d like to maintain my conditioning before I start a conditioning focused training phase in September. Would it be a bad idea to replace the speed session with another conditioning session? the conditioning would be either an interval session, enhanced interval or integrated circuit training (see never gymless), or one of Dan John’s conditioning complexes.