Read the forum guys (no pun intended :p)
- 2x200 session kitkat
2min break. between runs when you do 2x2x200 take full recovery between sets up to 45 min.
It’s SPP session (or transition period sesion as KK call it)
you can find more in the threshold thread. http://www.charliefrancis.com/community/showthread.php?6758-Lactate-Threshold-Training
If you don’t like seaching take a peak at the summary :http://www.charliefrancis.com/community/showthread.php?11082-The-way-of-the-quot-400-quot-Thanks-to-KK