I have outlined progressions in my “chieftains” journal, and have laid out detailed progressions in the last few pages of Lactic Threshold thread where I discuss how I went to 3 days with tempo between.
What is important to understand is the KK’s concurrent program is not a Hi-Lo type program. The GPP is mainly what I call “building your battery.” Most runs are likely 85-90% effort and can generate significant lactic acid. After the GPP, I know the athlete is ready to go and I could progress anyway I think the athlete needs without fear of lack of preparation.
The hill sessions are quite brutal from a physiological stand point. In the few weeks those sessions are done, you will see significant improvement of 10m+ per rep each workout. For my girls, we do 60 sec effort, the boys do 50sec, as those are usually goals for our season.
KK talks about the back-back sessions and their purpose. I know the Lactate thread is huge, but it’s worth the few hours to read it. I review it several times a year, and often just read KK’s comments only. Not having hills isn’t that huge of an issue to me. This past year we didn’t do them at all and the kids all ran well. It’s nice to have, but overall the 3 hill sessions in 6 weeks won’t be the reason you can’t hit your goal or not. To break 50 seconds, being able to run 22.7 or faster will likely need to be achieved. In my first year with this progression, a kid opened running 23.7 and 51.3, and ended running 22.3 9 weeks later. He ran 50.x and even a 48.9x the last 3-4 weeks fairly consistently. This was with only 9 weeks of preparation and 2 meets a week (usually 1-2x200, 1-2x400).
The transition phase is where the speed development comes in with the 40-20-20 sessions or versions similar. KK outlines his 4 week progression in the thread. After the 4 week transition, I then modified T-slow’s master program to include some of charlie’s style long to short progressions to help improve 200m speed to create a reserve. I would recommend this to be done in the winter only. Then in the second peaking period in the spring/summer, I wouldn’t do this as the 400m is the focus and this period might be a competition phase perhaps. During my kids spring, the “transiiton” is really just our competition block of about 5-6 weeks where they race 1-2 times weekly and do 1 sessions, usually a 200+200 version or a max velocity session based on their individual needs and event focus.
Are you looking for a week of summer pre GPP training, Fall GPP training, Winter indoor comp training, Early spring outdoor training, Late season outdoor training Or peaking? There may be a similar theme to all, but there are a significant and/or slight differences between each phase.
I outlined an entire spring season for my 48.9 kid in my training journal for my teams. The entire lactate thread highlights sub 50 times using concurrent training.
You have been given a TON of solid advice here, yet you’re asking to be spoon-fed. Did you read the Lactate ebook (multiple times)? Did you purchase Ket Concepts? Did you read ESTI’s Chieftan journal? Did you read my masters journal? Did you read my journal about prepping a 400m athlete for Olympic Trials? You have been advised to do so quite clearly. If you want someone to put together a training plan for you, open your wallet and either purchase the products recommended to arm yourself with more knowledge and do it yourself (with help from CF members) or call a local coach and get a plan written up for yourself.
Nobody here knows you or your individual circumstances, so don’t expect prescriptive advice. The sessions outlined in the Lactate Threshold Thread are very clear. Follow the advice you’ve been given. You’re not a better coach than KitKat- and neither am I, so know what you’re doing before messing with sessions.
A final piece of advice before you complete the above homework- if your strength is endurance, don’t think that by throwing in a bunch of speed that you’ll transform into a speed demon- you won’t, but you will get hurt. Stick to your strengths while addressing your weaknesses, not the other way around. I suspect Kit Kat’s program is virtually perfect for an athlete such as yourself if you’re smart enough to accept that you don’t know better than a coach who has coached two athletes to Olympic Finals.
Actually everything, but my season is like 8 months of base training and then there is 4 months of competition. So very long base training time and time to prepare. only 1 peak.
Ok I thank for the advices, and I will read more. Since I am self coached the biggest problem is that I do too much or wrong training. I was just asking for a sample week that can be a guideline for me. But I will try to figure out a weekly setup myself.
Yes I admit I like to be spoon fed. Since english is not my mother tongue I find it a bit difficult to go trough a lot of information and understand the concept or idea behind the workouts.
If you do the homework you will be able to put together a nice plan. KitKat’s stuff works! Let us know what you come up for GPP and we can help. Hopefully Google Translate can be helpful as well!
There are excellent weekly training samples in the Lactate Threshold thread by KK! There are other threads on 400-m training, of course, but this is the one to start with. Also, it might be better to start a training journal, so we have full training information about you.
You don’t really need 12 months,You should have at least 2 weeks to a 1month before you start training for a new season. Some take even longer. Either way I would not start using KK’s GPP right off the bat. We have incorporated a lot of KK’s training into our program. We use roughly 45 weeks for our season. I don’t start using any of his stuff until after we do about8-10 weeks of what I call pre GPP or summer training. We build strength in the weight room 3 days per wk 2 days per wk are Accell work Nothing to stressful. Just keep in touch with your speed qualities. 2 days a week of grass/ trail running and maybe 1 day of easy tempo running.No more than 5 days a week of running some weeks only 4days of running. (it’s a long year) Later in the summer some runs may look like easy workouts for example 4x800@ 2:40 rest 4min. on grass. Nothing stressful. Come fall the team is ready for some of KK’s or other real 400 work.
I agree with tedgreen -something like that will help you and give you a better idea of where you are at in terms of such (tougher) sessions.
What’s 30e? Why 1 day of rest per week? KK works on a 3+1+2+1 weekly pattern. I also see too much volume in some of the sessions (e.g., the split ones).
Sorry if I missed it, but have you provided any information about you?
Day 1 - 5x60m @ 90-95%
Day 2 - 3x3x300m at 75%. (extenesive tempo. not faster than 51-52 sec
Day 3 - Off
Day 4 - 5x200m/Kitkats cut downs intervals.
Day 5 - 30 easy
Day 6 - 4x50 sec hills/longer intervall stuff on indoor 400mtrack like 5x600ms 4 min rec.
Day 7 - Off
yes I know. I have 6 weeks of rest/alternative training and then I gruadually progress into the harder training.
Sorry but I cant really see the need of acceleration work for a 400m runner. The acceleration phase in the 400m is not as important as the top speed of the athlete. I also believe that hard acceleration is hard on the body in terms of getting a injury. Kitkat always use rolling starts on his cutdowns intervals.
KK plan is perfect to work with.
try the gpp for starters, maybe cut the volume with 30-50% to start with.
I have used this plan with success running pbs @ the age of 32 in 100/200/400/400h
But start with some lower volume is the best advice I can give. e.g 5x150 instead of 5x200, or 2x3x150 instead of 3x4x150.
when you get stronger you’ll be able to work the volumes as proposed in the gpp by kk.
So basically you follow his setup with 2 “hard days” 1 rest and then 3 “hard days” 1 day rest? But with lower volume on the hard days?
What about top end speed development?
It still works without training acceleration and 60meters?
Since you improved your 100/200 and 400m I guess top end speed is developed even without “pure speed” training!?
If you find yourself not able to finish a workout, make note of it, and adjust for the next time. I came to my progressions based on doing just that while keeping intact everything I could. One that thing that I have been great at is staying as close to the successful progressions as possible (KK, CF and even PJ).
Understand the purpose of each session in the progression, and you will better understand which ones to do and not do.
