what you could do in real bad wind conditions on the back straight;
run 1 bend = 120m
run home straight = 80m
run bend till 1500m start or 300m start = 100m
YOu have to run 2xbends yet avoid the terrable strong head wind of back straight.
I considered that but as it was time trial decided the most accurate time was to be obtained doing 2 straights.
Here is the plan for the next 4 weeks, each week being the same. I have made some very minor changes (in italics)to suit me already from KK’s template.
I will post it now and ask questions later 
Day 1:
Warm-Up,
Ins and Outs: 2 x 2 x ins-and-outs (buildup to around 40m, 100% effort for 12m-and eventually out to 20m, then fast-turnover but best relaxation to maintan velocity through a 20m exit zone. So the I&O looks like 40-20-20.
10mins between reps.
15mins between the two sets.
15-20mins before the second element of the session, which is a sequence of Stand-Crouch, Fly runs from 30 to 60m.
(In Sequence: Standing, Crouching, Flying)
3 x 30m, 3 x 40m, 3 x 60m.; WarmDown.
Day2:
Warm-Up, (No ins-and-outs)
5 x 100m buildups on a bend.
4 x 150 (in this sequence: Tempo 1st 150m, diagonal jogback to start, Fast 2nd 150m, diagonal walkback to start, Tempo 3rd 150m, diagonal jogback to start, Fast 4th 150m. Ends session.
+
Weights
Day 3:
Warm up & down
med ball throws with jog between? 
foam roller
KK had
Active Rest : Sometimes Gymnastics 1hr of mostly propricoceptive routines, such as tumbles emerging into a vertical jump with 360 rotation around the vertical axis and land facing the same direction as you emerged from the tumble. There were many of these combinations, including horizontal rolls (performed with arms and legs outstretched, no use of arms permitted in initiating or maintaining movement).
Fullbody Deep-tissue MASSAGE permanent booking for this day.
Day 4:
Warmup,
2x2x Ins and Outs (As Day 1),
Then all flying:
300m, 250m, 180m, 150m, 120m. (Sometimes it was 260m, 180m, 160, 140, 120).
Preferably with partner(s), 10-12mins recovery, but more if desired.
The sprints were about rhythm and position (triple extension).
+
Weights
Day 5:
Warm-up,
(no ins-and-outs)
Race Modelling: 4 x 100 (wherever most needed, but at this stage of the year it is usually down the backstraight and into the turn through the 200m start area, finishing at the waterjump).
2 x 200m + 200m
1st set:
1st 200m at intended 400m race split (mid-21sec for elite male, high 23 to low 24sec for elite female).
I am considering doing this at close to 100% while ensuring good smooth form so will be around 30 secs.
Two minutes recovery.
2nd 200m at 100% of whatever was left.
FULL RECOVERY b/sets (up to 45 minutes)
2nd set:
1st 200m tempo in about 23sec elite male/ 26sec elite female;
(approx 33 sec)
Two minutes recovery.
2nd 200m at 100%, aim to negative split (ie: run the second 200m faster than the first 200m of this set).
Day 6:
Warm-Up,
Warm-Down
+
Weights upperbody and torso work only
Day 7:
Test 400m from rolling start
Day 4: these long sprints were done pretty much flat out, although not to the degree that form disintegrated through excessive effort. That’s where the rhythm reference comes in.
Day 7: i assume the flying start 400 you’ve listed would have been originally mentioned by me as a 4x4 relay leg? Remember that the session you have on Day 5 is a lot like a 400m race, so if you are still knocked around when Day 7 comes up, another 400 would just bury you for the week to follow.
At this stage of your year, in “pre-season” , you should race or time trial when it suits you . In other words, when you’re ready for it. The program is not carved in stone. “IF IN DOUBT, LEAVE IT OUT”. You can always come back to it in the weeks ahead when you feel better prepared.
kk
KK, as always your input is greatly appreciated 
You are correct re the flying 400m on Day 7.
I’ll take your advice and play it by how I feel. I also think I will change Day 3 to a straight rest day.
Day 1 is tomorrow and I have a question re that, for [i]the second element of the session, which is a sequence of Stand-Crouch, Fly runs from 30 to 60m.
(In Sequence: Standing, Crouching, Flying)
3 x 30m, 3 x 40m, 3 x 60m.[/i]
is that
A.
3 x 30m standing, 3 x 40m crouching, 3 x 60m flying for 9 reps total? 
B.
1 x 30m standing, 1 x 30m crouching, 1 x 30m flying
then repeat for 40m & 60m for 9 reps total?
or
C.
3 x 30m standing, 3 x 40m standing, 3 x 60m flying
then repeat that for 40m & 60m for 27 reps total?
yours in pedantic confusion
John
Sleep
6 1/2 hours
was 8 hours total but awake from 1am - 2.30 am :mad:
Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20
15 mins rest
all with slow walkback recovery
30 x 30m from 3 point start
3 x 40m from standing start
3 x 60m flying (20m lead in, 40m at full pace)
Rating
7
was nice to be doing some max speed work for a change although at times I tried too hard
I changed the order of the 2nd phase following input from a friend who suggested doing from ground up.
One thing i think you may need??? and that is for lack of a better analagy, more KLM’s in your legs. Not long runs or anything like that. But being the age you are, have really only just got into running, i think a big base would help tonns. Particually if going for say a 200 and 400m work. By this i would mean, less work on short efforts, ie 30-60m, perhaps only once every 10-14days? More effort in the Tempo days, ie, 10x200m at 75% with walk across field recovery. And getting used to lactic work, ie, 300 max walk 100m, 250m max, walk 100m, 200m max, walk 100, 150 max, walk 100, 100max.
REally concentrate on getting the 3000 mtrs of tempo in along with the med ball workouts charlie says. Getting used to real bad lactic over a greater distance total.
I would say, once you can finnish some nice longer sessions, tempo and SE you should find that doing a tradionall short to long will benifit in the future.
Just a thought.
Excellent post and very valid points worth consideration.
I am certainly not dismissing them (far from it) but I probably need to clarify some things. Although I only started sprint training relatively recently I had been doing HIIT runs, jump rope and other ‘cardio’ for approx 7 years prior as part of my keep fit training program. In fact I (and some knowledgeable friends) are of the opinion this is one of the issues subconciously I have been holding back as endurance has been required more than pure 100% explosive work.
The GPP phase had a lot of those elements in it and volume was dramatically up on last year. I feel waaaaay fitter than I was and although the times still aren’t great I am confident come the start of the season I will see some real improvement. Maybe not so much in 100m but certainly 200m and this will be my first season doing 400m.
I will give the KK template as it is this season and possibly tweak my annual plan a bit next year especially from April - June and do some of what you say then or maybe not, I will decide that closer to the time. Keep in mind though I have only completed 12 weeks of it so far and believe in it I also beleive the benfits will be evidenced over time.
Right now I think my no.1 problem is that I am not fast enough from 0-60m (acceleration and max speed). I will give the Transition as it is 4 weeks, test then personalise it a bit more then dependant upon what is needed…you never know some of those workouts you suggest may be in there. 
John,
As another old fogey I agree with your thoughts about the need for speed.
Middle aged people who start in reasonable shape due to basic fitness training tend to have some endurance, but have not sprinted for decades. The adjustment of style, leg speed, fast firing muscles etc are well past sell by date.
If someone is totally unfit though, they should start from a tempo type background as Bold says.
I have the same problem as John. Trying to break 60 secs for 400 without the ability to go well under 30 secs for the 200. This is due to lack of raw speed rather than lactic build up, fatigue or any of the symptons of lack of basic conditioning.
slow old fogeys of the world unite!
Thurs 27 July
Sleep
6 1/2 hours :mad:
slept through but woke at 5.20am.
Track (in trainers)
walkback recovery between reps
5 x 100m sprint buildups finishing 1/2 way on curve
7 1/2 mins rest
4 x 150
diagonal jog between reps
Tempo 1st 150m @ 28. something
Fast relaxed 2nd 150m @ 24 something
Tempo 3rd 150m @ 30. something
Fast relaxed 4th 150m @ 24 something
Hang Power clean
120 sec rest
60 x 3, 65 x 3
70 x 5s x 1r*
- missed 3 of them :mad:
Box squats
90 sec rest
70 x 5s x 3r
weren’t as fast as would have liked
Overhead DB press
90 sec rest
15db x 12, 10, 8
Overhead squat
90 sec rest
32 x 3s x 5r
1 leg GM
90 sec rest
30 x 3s x 5r
Abs
8 mins x 30 sec on / 30 sec off various exercises
prones x 2 mins
Recovery
bath and foam roller
Rating
6.5
Registered for CF seminar in Gold Coast today
I’m not training today (Friday) but thought I would point out that last night I slept like a log for 7 1/2 hours
Been thinking about this phase and KK’s comment
At this stage of your year, in “pre-season” , you should race or time trial when it suits you . In other words, when you’re ready for it. The program is not carved in stone. “IF IN DOUBT, LEAVE IT OUT”. You can always come back to it in the weeks ahead when you feel better prepared.
I admit to some concerns over some of it especially doing that 400m on Day 7. I will see how I feel Day 6 and may change it to a tempo session with weights and rest Day 7 so that my testing is done fresh, in other words the next time is after the transition. The last thing I want is to run 400m tired, do an even shittier time than normal and it knock my confidence. 
As KK says I still have a while to go and keep in mind this programme is designed for top class athletes with multiple rounds, neither of those really apply to me. I’m not wimping out, just trying to balance the intensity of the phase, work, family and age
Any day for me doing a 400mtr time trial is a bad day!!! lol. you get scared out of your mind 5min before. you know that at the end, it gonna hurt like hell, if you do it right. And if your feeling fresh, you know it gonna hurt even more cause you gonna go harder and finnish stronger, and repay at the end even more. You know this and it scares you even more.
Also remember, doing a 400m and being 1sec off when running say 65sec is percent wise a lot less than running a 400m in 44sec and being 1sec off. Perhaps give yourself a percent mark to be in of your best time. And also factor into it your best times in windy conditions. Since you have not run many 4’s before, you need to get a lot under your belt. in various conditions. Get to know what your pb will be like in strong winds, wet, grass, tartan, mondo, mixtures, different grass tracks have different times too. I used to train on two grass tracks, 2sec diff over 400 for just about everybody.
Once you know your many various pb’s over 400, then you will KNOW if you are having good time trails.
Stay positive and have fun. If you are nervous, its a fantastic sign of a good run ahead. Thats the way it has always been for me anyway.
In other words harden up softcock and do the bloody things :eek:
lol, i like your sence of humour. i was trying to say it nice! Next time…
Sleep
6 1/2 hours
at least it was continuous
Track
Ins and Outs:
10mins between reps.
12mins between the two sets.
2 x 2 x 40 - 20 - 20
15 mins rest
10 mins between reps, all done with 5-6 pace walk / jog start
300 @ 51.5 (26.24 & 25.26)
250 @ 44.53 (19.77? & 24.76 may not have got split at exactly 125)
200 @ 32.56 (16.17 & 16.39)
150 @ 22.79
100 @ 14.09
Damn that’s a loooong session (2 hours :eek: ) at least it was a beaut day, more like spring than winter
used KK’s statements of The sprints were about rhythm and position (triple extension). & these long sprints were done pretty much flat out, although not to the degree that form disintegrated through excessive effort. That’s where the rhythm reference comes in. as a reference point but admit I probably focussed a bit too much on smooth running and should have gone a bit harder… next week
Box squats
120 sec rest
75 x 3, 90 x 3
105 x 5s x 1r
Pendlay rows
90 sec rest
65 x 5s x 3r
Iron cross
90 sec rest
5 plates x 3s x 12r
Lunges
90 sec rest
50 x 3s x 5r
Dips
90 sec rest
3s x 5r
Abs
8 mins various exercises 30 sec on / 30 off
2 min prones
Rating
8.5
Burnt that pile of trimmings from a few week ago this arvo. Off to Pirates with the kids.
Go the AB’s
Sleep
7 1/2 solid hours
Track
Race Modelling: 4 x 100 finishing at water jump
300m walk recovery between reps
Rest 15 mins
- = 2 mins rest
200m @ 32.35 + 200m @ 30.47
rest was meant to be up to 45 mins but was actually 60 mins :eek: as I went and did the groceries
200m @ 34.44 + 200m @ 31.66
was quite tight and sore from yesterday did first 200m runs focussing on rythm and relaxation, then hammered it on 2nd 200m.
Recovery
will have bath and use foam roller later
Rating
7
AB’s just got there …need to sort out the lineouts :mad:
Sleep
7 hours
warm up, warm down
Bench
120 sec rest
72 x 3, 77 x 3,
82 x 1
82 x miss :mad: (got it too low on chest)
82 x miss :mad: :mad:
80 x miss :mad: :mad: :mad: (couldn’t lock out)
80 x miss as above
Power snatch
90 sec rest
40 x 5s x 3rs
Circuit x 3 with 60 sec rest between sets
Lateral raises 12db x 8
Chins x 5
DB tri extension 12db x 5
Abs
8 mins various exercises 30 sec on / 30 sec off
prones x 2 mins
Rating
6
was still a bit sore and tight but felt better afterwards, was pissed off re bench but rest was all good.
400m tomorrow, prediction is 66 sec with splits of 32 & 34
Tuesday 1 August
Sleep
7 scratchy hours
400m Time Trial
From 4 -5 pace walk start
66.12 (31.89 & 34.23)
That’s right …400’s are downright horrid
Couldn’t ask for better conditions, very slight breeze as headwind on back straight early teens C and sunny whch gave me an excuse to wear my sunnies and visualize ala Wariner also gave my brand new spikes their first outing.
Rating
7.5
Some thoughts:
1.Is that your PB? or your first 400? Your prediction was spot-on!
2.Two seconds differential is very good. It’s what most athletes would be very happy with. (alright it’s 2.1sec but near enough).
3.Headwind in the backstraight is never what you want because you cannot regain the time, or the energy expended against the wind.
4.Never lift anything the day before racing/TTing a 400. The quarter is unforgiving on muscles already depleted or tight - any part of the body.
5.With two second differential in place, it suggests your endurance - AT THIS PACE - is very good.
- You should continue to complete the phase you’re current working through which, I believe, is Transition.
So NOW - at the completion of transition - when you plan the next two to four weeks of training, you can do so in the knowledge that what needs more focus is the speed of your first 200m if not also 300m.
So the phase following Transition should probably last about TWO Weeks and it should look like a 100/200 type of training program (in fact a bit like Transition, but with blocks starts, ins-and-outs twice a week etc.
WELL DONE ON 66
kk
1.Is that your PB? or your first 400? Your prediction was spot-on!
I have only run 1 other 400m and that was in mid March at the Otago Champs when I did 65.87.
3.Headwind in the backstraight is never what you want because you cannot regain the time, or the energy expended against the wind.
Headwind is an exaggeration it was very light breeze.
4.Never lift anything the day before racing/TTing a 400. The quarter is unforgiving on muscles already depleted or tight - any part of the body.
but…but …but…the KK plan says
[i]Day 6:
Warm-Up,
Warm-Down
+
Weights (Usually upperbody and torso work only)
CHIROPRACTOR appointment: to check alignments and adjust if needed.
Day 7:
Race (4x400m relay usually, certainly nothing shorter and no individual races until week 4 of the transition block has been completed.[/i]
6. You should continue to complete the phase you’re current working through which, I believe, is Transition.
will do and yes it is Transition, that is the end of week 1 of 4 then a rest and test week.
[b]So NOW - at the completion of transition - when you plan the next two to four weeks of training, you can do so in the knowledge that what needs more focus is the speed of your first 200m if not also 300m.
So the phase following Transition should probably last about TWO Weeks and it should look like a 100/200 type of training program (in fact a bit like Transition, but with blocks starts, ins-and-outs twice a week etc.[/b]
That was my hunch and pencilled in plan.
WELL DONE ON 66
Thanks but it is only the start