No lie. I watched a documentary on the Bulgarian weightlifters and their life sucked. Same old training hall, either lifting or sitting on the rest bench waiting to lift again. No stimulation, no change, no nothing.
KK ,
I mean the transition cycle.(day 2)
the session i did was a 300-250-200-180-150-120
walkback rec.
t
From a coach’s viewpoint - a BRILLIANT session!!! I enjoy ALL these runs … without getting tired!!!
KK has another version … 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 . They are DEAD when they come to the “speed” part!!!
On a serious note - this is one of the best endurance sessions that you can get. I don’t know what KK’s approach to this session was - when I did it (with my athletes!) for the first time, I set goals for each run. For example - start the 250 at 13" per 100m, the 300 (12,5" per 100m), the 250 (12), etc etc. When you repeat the session after a few weeks, set faster goal. When they manage to get to the goals (or even manage ONLY to complete the session) - I can assure you, it looks as if they got a gold medal!! My athletes REALLY enjoy the challenge!
Enjoy!!
SC,
This is a brutal workout, even on paper! Let me make sure I have the logistics correct…
Run 350, then walk back 300m to the 300m start.
Run 300, then walk back 250m to the 250 start, etc.
I have done this with 2 x (350+60,50,40,30) {the general idea of course stolen from kk and these forums}, but I think this session we’re speaking of now is much harder. I like it! 
I’m wondering, about what times does an int’l caliber athlete such as yours hit in the 300, 200, etc? It seems that athletes will have to manage not only the intensity within the rep, but also within the workout as a whole. In other words, not really putting forth a total SE effort from the get-go on the 350.
Is this consistent with what you found in practice?
And, finally, where in the training year do you see this work as most appropriate?
From a coach’s viewpoint - a BRILLIANT session!!! I enjoy ALL these runs … without getting tired!!!
SC
now you know you have really made it as a 400m coach - you have development KK’s sarcasm and warped sense of humour…
Hi Mr.Pindaman,
Yeah, you have to be careful lifting after a track session which is high fatigue and the set you listed is definitely high fatigue.
After sessions like that, or something like 3x2x360m hills I “judged” (subjectively, based on how they finished) whether to delete the leg weights (squats, leg-presses) or go very light (in terms of max tonnage) or go very narrow (in terms of total reps on the legs.
For example 1x8 warmup at 50%1rm , then 1x5x75%1rm, 1x2x85%1rm, 1x2x90%1rm, 1x1x95% 1rm and that’s the finish. The percentages are approximate.
(for the uninitiated: “1rm” means one repetition of a maximum poundage lift, ie: 100% of your capacity to lift that weight for that exercise)
I always worked to the athlete’s capacity on the day, nothing was set in stone, especially not when it came to pushing for reps or poundage up into the top 5 percent range of 1rm or into new PB territory.
Injured lifters don’t make great sprinters.
I did alter the weights session, just did some bench press and some other upper body work. But very little reps. and at the end some deadlift.
Ik was sooo DEAD after that workout(last 120 went in low speed tempo).
It was a good mental training thought. And today my legs are fresh again(after a 2 day rest).
I think i will keep the weight’s on the "speed"days.
It feels so much better .
Lifting after throwing up, you’re a really hard guy kitkat 
Ánd hey… Sprintcoach… The day i don’t get tired from this workout i’ll come to visit you, to get some REAL training.(By then i think i can afford going on training camps )
This links to Pindaman’s all-star, glittering highlights package of the fearsome (tiresome?) “lactate threshold” threat. I’m posting the link because, although the package is useful, it has dropped off the edge because it has no sticky:
http://www.charliefrancis.com/community/showthread.php?t=12364
thans for crediting me ( when i have more time i’ll extend thetext of that thread.
Today i wanted a 2x200+200.
But the 1st went way too fat in a head wind. 22.6/24.3 and my calf(soleus) is really tight and it was real sensitive. SO i thought it was wise to call it quits.(what can i do about it besides stretching, massage, some ice?)
I just cant believe guys running 22’s in this session and only run a 49 in races.
KK,
How would a plyometric or quick ground contact session go in your program?What exercises besides skipping did you do?
Also KK,
What were you basic practice session warm ups for you athletes?Did they ever include some short sprints to warm up?
And what drills did you include?
See An Expert Medical Professional about injuries. The price you pay up front may be a bargain compared with what’s in store if your tight/strained muscle is seriously damaged later due to neglect or insufficient attention now.
The soleus in particular worries me because it’s hooked up to the Achilles tendon.
The major plyometric element was high skips on grass and vertical jumps (knee to chest) all as components of the endurance grid session in the GPP.
As a lead up to that, we did 2x80m to 100m of high skips in warm-up twice a week before track sessions.
During transition and competition periods, we still mainly used 1 or 2 x 100m high skips in warmup.
Sometimes we would convert to horizontal speed bounds, but my athletes would sometimes lose their neutral pelvic placement (and stick bum out behind) which would jar lower spine. Very bad, so mostly a didn’t do speed bounds or any other plyos on track.
In gym, we did tumbles and rolls into vertical jumps but numbers were very low, hardly worth mentioning.
In weights we finished off most squad sessions with 1 x 10 x vertical jumps.
Very basic. But we almost never got injured, so we never missed training, therefore we never failed to progress through the season and therefore mostly also from season to season.
But athletes are always impatient. Always looking for the edge, looking at what the other guys are doing. And when they add a dangerous element or an irrelevant element to their own program, they wonder why things are bno longer as productive as they once were (or could have become).
Most intelligent coaches are faced with the dilemma of what to leave out, rather than what to include in their program.
Look at what you want from the end result, be realistic about setting goals to reach that end, then design a program with the relevant elements to enable you to pursue that goal and base your program around the time you have available to train and the time you need to recover enough between training sessions to enable you to keep reaching your quality targets. kk 
Thought you said you have read the thread? Anyway, he in some detail.
(If High Skips are to be included, they may be fitted in After the initial jog (forwards, backwards, sideays, grapevines if desired/needed) of a couple of laps
Drills were simple:
2 x 15m x Butt kicks leaning forward
2 x 20m x Butt kicks starting leaning forward and then straightening torso so that pelvis is in a flat, neutral placement, thighs are vertical and heel position maintained tucked high under butt as long as possible (which is measured in microseconds anyway).
2 x 20 to 30m stiff-leg “dollies” (fast action off ball of the feet, with ankles and knees straight and locked. Use arms in normal sprint manner.
2 x 100m alternate legs butt kick every third stride. (spikes optional)
(sometimes also 1 x 100m right leg butt kick every 3rd stride; and 1 x 100m left leg butt kick every 3rd stride).
2 x 100m build up in spikes.
Rest and stretch or hit trigger points
then, usually
1 but mostly 2 x 2 x 35 acceleration, 12m to 20m top effort zone, then 20m “exit” zone fast, relaxed, no-effort maintainance speed.
rest
Then Training Starts.
(Not very impressive, but keeps them out of trouble)
I didnt see all drills in the thread.There is alot of information.But nonetheless a good read.
KK,
During the Transition Phase,
Day1) The sequences of the 3 x 30m, 3 x 40m, 3 x 60m
What were the recoveries between each rep?
Day4)How close to race pace are the reps?
Day5)What was your general expectation for you athlete?What are some things to look for on this day of race modeling?
Did you worry when you athletes did not meet desired times for there pacings?
Also,for the the first part of the 400m race, is there a drive phase for the athlete?If so,how long would you want that build up to be?
KK,
I will be using your system of training to prepare myself for the colliegiate indoor season in spring of 2007.When I get to my school,I will not be able to continue your program because I will be doing another coaches workouts…Will this kill the work I will have done in the fall?What affects(adverse and advantage),will this shift have on me or any other athlete that makes this change?
Earlier in the thread there was some discussion about changing the long hills workout from 2 x (2 x 350m) with 45 minutes between to 4 x 350m with 15 minutes between.
I had previously done the ‘normal’ way but tonight changed to the latter and prefer that. I found I was able to have more consistency and it was psychologically easier to put in full effort on each run. As much as I have tried not to, previously I always felt the quality of the middle efforts was down on the others. One other factor is that 15 minutes is a hell of a lot easier to fill than 45
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recoveries were very relaxed walk back and stretch if needed.
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rep pace was whatever you could produce on the day without going outside your technical model. You do not chase anything (levels of speed) which are not yet there. But suffice to say every rep is like a time trial in this phase.
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worrying never produced anything but grey hair. non productive, so didn’t allow it into my head.
I just looked for what I wanted to see from them in a race - aggressive start to 60m, establishment of full (triple) extension (hiop, knee, ankle), full swing of the arms , shoulders down (not hunched ), and as close to relaxation of movement as possible when working that fast. Then the rest of the race modelling was more technical, looking for left hip tall on the bend (maintaining of triple extension especially of the inside - left - leg all the way into, around and out of each bend).
Drive phase no longer than 60m. Drive phase Must be used to also establish the position - triple extension of legs, neutral position of the pelvis, good split between hamstring of the lead thigh in upswing and the quad of the rear leg when at toe-off.
If you college coaches follow my type of program, it won’t have any bad effect at all 
Really . . . what can anyone say? It depends on what they give you, how long you do it, and whether their stuff is relevant to your needs.
But whatever you do of this work will set you up nicely for anything you do. You may find that you thrive on other work after you’ve touched all the performance threads using this program as a precursor to the college training. I’ve seen that often enough.
You just need to know that everything you do in training is petrol in the tank.