Hi,

After spending some hours reading the Lactate Threshold thread, and due that I have to train alone, I decided to give a try and train with the system that kitkat used and defends. Also, I thought on posting a training journal so I will have something written and also some comments (please!) about the training.

As I am not a trainer, I just followed the basic guidelines that kitkat gave in his post. Also, as I didn’t start from zero, my intention is to do a 1 GPP followed by 1 SPP. That is the description of how the GPP looks like:

Day 1. Rest

Day 2. 2-3x4x150 (r: jog-walk-walk, 10’)

Day 3. 3x2x360m (long hills r: jog back; FULL recovery) + weights upperbody

Day 4. Rest

Day 5. 5x200 r:2’

Day 6.3x2x360m (long hills r: jog back; FULL recovery) - 2x2x50"

Day 7.Jog (15’-30’) + weights

Day 1. Rest

Day 2. Sprints (300-250-200-150-100-60-50-40-30 r:slow walkback)

Day 3. Jog 15-30’ + weights upperbody

Day 4. Rest

Day 5. 2x(300+150) r: 30" - FULL + weights

Day 6. 5x200 (r:2’)

Day 1. 2x5x100 (tempo r: walkback) + weights

Day 1. Rest (maybe gym/yoga?)

Day 2. Relaxed 1.300+4x60,250+3x60,200+2x60,150+60 (r:30"; walking; full rest)

Day 3. Jog 15-30’ + weights upperbody

Day 4. Rest

Day 5. 3x2x360m (long hills r: walk back; FULL recovery)

Day 6. 3x3x300 ( tempo r:100m walking-10’) + weights

Day 7. Rest

Day 1. Rest

Day 2.300+60,50,40,30;200+60,50,40,20;150+60,50,40,30 (r:30";walking;1 lap walk)

Day 3. Jog 15-20’ + Weights upperbody

Day 4. Rest

Day 5. 300+150,150+150,100+80,80+60,60+60 (r:30"; full rec)

Day 6. Jog 15-20 min + weights

Day 7. 3-6x(2x60m skip,2x80 Sprint buildups,2x80 sled pull)

Day 1. Rest

Day 2. 300+60,50,40,30;200+60,50,40,20;150+60,50,40,30 (r:30";walking;full rest)

Day 3. Jog 15-20’ + Weights upperbody

Day 4. Rest

Day 5. 300+150,150+150,100+80,80+60,60+60 (r:30"; full rec)

Day 6. Jog 15-20 min + weights

Day 7. 3-6x(2x60m skip,2x80 Sprint buildups,2x80 sled pull)

Day 1. Rest

Day 2. Rest

Day 3. Warm-up, warm-down

Day 4. Trials 80 & 200 + weights (as normal, all exercises at 80-85% 1RM)

Day 5. Rest

Day 6. Trials 300 & 150 + weight (lowest rep possible)

Day 7. Rest

My PB are:

100m 10.93

200m 22.15

400m 48.37

The goal (and the times of the training are calculated using this time as a reference) is 47.50

I will post the times of the firsts days of training later (actually I’m in the middle of week 2).

Thanks for reading!

tassl.

PS: anyways, I would say that my goal is to be able to run… I’m in southern California, and I am not sure of how the competitions go, or if the people can compete in march-april (and later on…).