The way of the "400" Thanks to KK

[mreoyn09]

@pindaman

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

Thank you for all the info. I read the whole LT thread recently (took about five days!) and I will certainly use some of what is discussed there but its very useful to get an inside look at how someone adapted it to make good progress. Thanks again and good luck with the sub50!