As Steven said, speed or speed-endurance work. Day 3, I'd opt for speed-endurance given the speed work on Day 1. Days 6 and 10, speed/acceleration work.
That template was, as you said, more intended as a "jack of all trades" thing. For you, at this point, you should be focusing more on speed work and plyometrics, than speed-endurance. I've been focusing solely on speed, stength, and plyos for the past several months. (Which means next weekend's season-opener will suck in the 200 and 400.) Build a better speed base, then layer the speed-endurance on top, as opposed to the opposite...kinda how you're better off to build strength, then layer strength-endurance on top.
Obviously ditch the met-cons...they won't make you faster.