Lactate Threshold Training

[Pmoax19]

@gofast

Yep 46.92s out of lane 9 for Alex Jordan. Finally under 47 but hoping for some better lanes in the next few races, mixed in with a more positive 3rd 100m and we should hopefully be low 46s material come March.

Three day rotation work, as KK has help me set up. Short speed/accel/max vel work on day 1, special end/lactate work on day 2, aerobic recovery work on day 3 then repeat. 1 day rest per week and you have a nice 7 day cycle. Am finding this set up is working really well with all my 400m athletes, all recording pb’s.

How do you progress your day 2 (special end/lactate) work? Do you go short to long, long to short, or a a mix? I know as a whole KK’s programs tend to be concurrent (ends to a middle), so I guess my question is in regards to specifically that day.