Hi T, I understand you yourself have had good success and I am huge fan of KK work and without the threshold thread many years ago I wouldnt have thought about things and what works for my guys.
I have used KK work as a foundation and adapted to suit my surroundings, being in the UK and not being full time.
KK programme runs through the 6 week phase twice, being 12 weeks. last year due to athletes not really joining until mid October (late season finish) I used 4 weeks of general conditioning, circuits and tempo with plenty of core work. Then used a 4 week turnaround twice leading into a transition phase. From the dates you will see the 8 weeks ended early January, allowing a 4 week transition into early feb when the indoor races then took place.
Thank fully this worked well for us, as stated all my 4 runners PB’d and the older athletes (myself included) ran bests going back upto 5 years.
Worth noting my weekend sessions aimed at Vo2 threshold development.
SPP Part 1 (November 14th – January 8th)
All sessions start with 6 Progressive / technique acceleration runs over 36m
Wk1 - Speed
Mon - Weights, General Strength 55
Tue - Accelerations, 410m / 420m / 440m + Plyometrics (WB rec)
Wed - Off or Weights, General Strength 55
Thurs - Speed, ins and outs 4150 / 560m + Plyometrics (WB rec)
Fri - Off or Weights, General Strength 48
Sat - LS, 22miles
Sun - LS, 22 320 long hills
Wk2 - Speed
Mon - Weights, Max Weights 33
Tue - Speed/SPE, 60 / 80 / 100 / 120 / 150 (4min rec)
Wed - Off or Weights, Max Weights 33
Thurs - Accelerations, Resistance / Weighted Sleds + Plyometrics
Fri - Off or Weights, Max weights 5-4-3-2-1
Sat - LG, 5*2min on / 2min off Abbey fields
Sun - LG & SG 2*6 180 hills
Wk3 - Intensive
Mon - Speed, 550m / Weights, Max Weights 33
Tue - LS, 6200m (possibly 2 / 3200) goal home pace! (2min rec)
Wed - Off or Weights, Max Weights 33
Thurs - LS, 3 / 3300m (2 / 8min rec)
Fri - Off or Weights, Max weights 5-4-3-2-1
Sat - LS, 43min on / 3min off
Sun - LS, 24 180+40m steep ‘ish’ hills
Wk4 - Intensive
Mon - Speed, 550m / Weights, Max Weights 33
Tue - LS, 6200m (possibly 2 / 3200) goal home pace! (2min rec)
Wed - Off or Weights, Max Weights 3*3
Thurs - LS, 350 / 250 / 150 / 120 (8-10min rec)
Fri - Off or Weights, Max weights 5-4-3-2-1
Sat - LS, 45min on / 3min off XC
SG, Heavy Sled pulls + Plyometrics
Sun - LS, 22 320 long hills
Wk5 - Speed
Mon - Weights, Light general strength 410
Tue - Accelerations, 410m / 420m / 440m + Plyometrics
Wed - Off or Weights, Light general strength 410
Thurs - Speed, 630m fly’s / 560m + Plyometrics (4 min rec)
Fri - Off or Weights, General Strength 48
Sat - LS, 22miles
Sun - LG & SG 26 180 hills
Wk6 - Speed
Mon - Weights, Max Weights 33
Tue - Speed/SPE, 60 / 80 / 100 / 120 / 150 (4 min rec)
Wed - Off or Weights, Max Weights 33
Thurs - SPE, 8*150m (3 min rec)
Fri - Off or Weights, Max weights 5-4-3-2-1
Sat - LS, 5*2min on / 2min off Abbey fields
Sun - LS, 2*4 180+40m steep ‘ish’ hills
Wk7 - Intensive
Mon - Speed, 550m / Weights, Max Weights 33
Tue - LS, 6*200m - goal home pace! (2min rec)
Wed - Off or Weights, Max Weights 33
Thurs - LS, 3 / 3300m (2 / 8min rec)
Fri - Off or Weights, Max weights 5-4-3-2-1
Sat - LS, 43min on / 3min off
Sun - LS, 24 180+40m steep ‘ish’ hills
Wk8 - Intensive
Mon - Speed, 550m / Weights, Max Weights 33
Tue - LS, 6*200m - goal home pace! (2min rec)
Wed - Off or Weights, Max Weights 33
Thurs - LS, 5250 (8-10min rec)
Fri - Off or Weights, Max weights 5-4-3-2-1
Sat - LS, 4*5min on / 3min off XC
Sun - LS, 2*2 320 long hills
For this year what I noticed was from a physiolgical point, that due to weather and or other personal issues if you missed one of the 2 week phases, when it rolled round again you were defo behind in the development. And although your right the speed does kick back in when you transition. there wasnt enough real development for the athletes to progress, they just went back to where they were before but now a little stronger for the 4 in order to hold that pace (which is great for thr 4, if your athletes already have the speed level that will get them where they want to be for that year!)
We then struggled with a double periodisation (prob due to the olympic year and all major races either being really early or rearly late) either way working that way didnt suit a double periodisation for us.
However that being said! We do intend to race indoor this year, in what can only be classed as an experiment on my part.
My plan is double ended, as before working in changable phases in a similer fashion as to the KK programme… But this time the speed block is being extended to 4 weeks and the 2 week attached block ‘intensive’ will be a little more traditional lactic training (just to keep this work in the system)
although my plan is double ended working both ends of the spectrum, each 4 week speed block has a definative aim in which I want to improve specificaly. The phases being - Holistic, Top end, Acceleration and then Tolerance. The acceleration phases coincides with the indoor phase.
sample of the holistic, we are now in week 5 (intensive)
NOTE: long hill is 170m unless states Abbey Fields as that hill is 340m (hence the difference in reps)
This phase is similar to a transition phase in order to establish and maintain gains from the previous season before going into the real developing part of the winter.
Wk1 - Speed
Tue - Accelerations / Speed, 436m (3 min rec) / 50-60-70m (8 Min rec)
Thurs - Special Endurance, LS 3220m (8min rec) - all 460m at the end
Sat - LS, 31k reps (4min rec)
Sun - LS, 15 Long hills (2 min rec)
Wk2 - Speed
Tue - Accelerations / Speed, 436m (3 min rec) / 50-60-70m (8 Min rec)
Thurs - Special Endurance, LS 2300m (10min rec) - all 460m at the end
Sat - LS, 10450m (partner rec)
Sun - LS, 2*10 Long hills (2 min rec)
Wk3 - Speed
Tue - Accelerations / Speed, 410m (3 min rec) 236m / 50-70m-90m (8 Min rec)
Thurs - Special Endurance,) LS 3250m (10min rec) - all 460m at the end
Sat - LS, 31k reps (4min rec)
Sun - LS, 32 Long hills (2 min rec) (Abbey Fields)
Wk4 - Speed
Tue - Accelerations / Speed, 436m (3 min rec) / 60-80-100m (8 Min rec)
Thurs - Special Endurance, LS 2350/300/250m (10min rec)
Sat - LS, 4*800m (3min rec)
Sun - LS, 15 Long hills (1:45 min rec)
Wk1 - Intense
Tue - 2-8100m B2Bs (45sec- 10min rec)
Thurs - LS 3-3200m (4-10min rec)
SG 2-4150m (4-10min rec)
Sat - LS, 41k reps (4min rec)
Sun - LS, 3*2 Long hills (2 min rec) (Abbey Fields)
Wk2 - Intense
Tue - LS 2-3300m (4-10min rec)
SG 2-3220m (4min rec)
Thurs - LS 500/100/400/200/300m (6min rec)
SG 100/200/300/200/100 (4min rec)
Sat - TEST - 3 split 400m (250-150) (1min rec) / 36-60-150m
Sun - LS, 15 Long hills (1:45 min rec)
Hope that makes sense, i know this post us huge and Im sorry
Should add that all weekend work is on grass and trail tracks