I tried the volumes of KK the first year. That was a fatal error injuries all over the place.
than i did about half of the stuff and well it worked.
before going on the ‘KK plan’ my pb’s were
11.00/22.13/48.84/51.60 (100/200/400/400h)
not they are all fatsre 100/200 by .2 sec. and 400/400h by more than .5
I was happy to find out improvent can happen in 30+ years old, with working full time.
sample week jun 2008 after sunday rest and saterday comp
Mo warmup- 3x60(last 30 timed) FR
Th Rest
We 3x20/3x30block/4x60 +/- 5’ rest +weights
Th 3x200 2’ - 20’ 2x200 2’
Fr Rest
Sa 300+260/30’/200+250/20’/150+2*40
Su Rest
Next 2 weeks taper before my major competition wich i did good against all odds.
Hope my body can hold out for few mare years. would be nice to sub 50 in 400H