Modifying KK's program for 100m

[T-Slow]

@CLIMBON

Here is the program that I have come up with:

Week One: 1: Accels, EFE, weights
2: 2-4x4x150m
3: rest
4: Speed, weights
5: 5x200m
6: Tempo
7: Rest

Week Two: 1: Accels, EFE, weights
2: Long Hills
3: Rest
4: Speed, weights
5: 5x200m
6: Sprint Ladder 200m–>30m, weights
7: Rest

Week 3: 1: Accels, EFE, weights
2: 2x 2-3x300m
3: Rest
4: Rest
5: 200+2x60, 150+1x60, weights
6: Tempo
7: Rest

Weeks 4&5: 1: Accels, EFE, weights
2: Field Circuit
3: Rest
4: 150+150, 100+80, 80+60, 60+60, weights
5: Tempo
6: 2-6(2x60 skip, 2x60 Buildups, 2x60 sleds), weights
7: Rest

Week 6: 1: Rest
2: Warm Up/Down
3: 300m, 120m Trials
4: Rest
5: 60m, 200m Trials
6: Rest
7: Rest

I tried to follow the same Endurance vs. Power format as KK, while incorporating Accels/speed from day one. I shortened the distances in the first couple of weeks due to focusing on the 100m and not having done much Speed Endurance work. During the second GPP cycle, I will probably increase the distances covered in the GPP. What are your thoughts?

To echo what ESTI said, I think the below three days from Week 2 will be extremely difficult to complete:

4: Speed, weights
5: 5x200m
6: Sprint Ladder 200m–>30m, weights

The 5x200 session is going to kick your ass, and doing it the day after speed may not be feasible, especially if you expect to do more speed type work the day after 5x200. Try it and let us know how you feel though.

As for lengthening the runs in the second GPP block, I’d go the other way around and start with longer runs for general fitness and conditioning, getting more specific (and shorter) as you get closer to the race block.