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Thread: Kit kats 400m program

  1. #11
    Member KK400's Avatar
    Join Date
    Mar 2010
    If I remember correctly somewhere around 2 min. The rest usually represents 200m of walking or jogging between runs...

  2. #12
    Member DMA's Avatar
    Join Date
    Jan 2003
    Hobart, Tasmania, Australia
    Quote Originally Posted by KK400 View Post
    If I remember correctly somewhere around 2 min. The rest usually represents 200m of walking or jogging between runs...
    I agree. 200m jog. Although you could start off with walks and/or split them into 2 sets etc... 4-6x200 with 200m jog recovery was the end result before reducing reps.
    Continuing to learn is one thing in life that has to continue.

  3. #13

    Re: Kit kats 400m program

    Quick question - does anyone do an anaerobic lactic session 24-48 hrs after a speed alactic session? I missed the indoor season and am hoping to compete this outdoor season. I have been conditioning all winter with a schedule like this - Su- speed drills/plyos/weights/Mon - tempo work/Tue rest/Wed - speed drills/plyos/weights, Thursday - tempo, Fri/Sa off. I'd like to be better prepared for the 200m and possibly a 400 so was thinking this split.
    Saturday - speed drills (speed under 8 seconds)/Plyos/Weights, Sunday - off/light tempo, Monday - anaerobic lactic power - (40-60sec stuff), Tuesday - tempo, Wednesday - speed drills/pylos/weights/ - Thursday tempo, Friday off. This will change again as I get outdoors more and can get longer track workouts in. I am 50 and last competed in March 2010 (tore hamstring last race of the WMA M45 60m in Kamloops)

  4. #14

    Re: Kit kats 400m program

    Hi Trevor. 24 vs 48 hrs recovery is pretty big difference. At the moment my schedule preparing for 400m outdoors (main competition 8th of July) looks like this. Sun - speed like flys/weights / Mon - special end/ Tue - easy day / Wen - Strength End (high knees) / Thur - plyos/weights (no sprinting) / Fri - Special End / Sat - rest.

    Looking at this schedule there is 24 hours recovery between speed, plyos, weights days and special end days. I know it might look risky and there might be recovery issues with such schedule. However, I use this schedule b/c it's still early preparation and my special endurance workouts are not very fast and I run them in running shoes. The fastest was 5x200 2min recovery in 26sec indoors, other workouts at around 28-29sec 200m speed, so very near tempo pace but metabolically demanding. Still cold outside so at the moment still stuck indoors. For this reason I do Wen high knees like 2 x 4 x for 45sek, it's hard but easier on my legs and easier on CNS. Later I need to change that schedule b/c special end workouts will become faster so would be hard to do one day speed and next fast special end. I ran my two best seasons when doing similar schedule, just my most special endurance workouts were done on forest track in running shoes (just speed drills on hard track in spikes), so overall stress was lower.

    However, I'm still 29 and you are 50. You need more recovery for your joints, muscles,tendons so 24 hours rest would be too risky and not worth doing in my opinion. If you manage to control overall volume of your weekly schedule so doing speed one day and special end after 48 hours is ok.

  5. #15

    Re: Kit kats 400m program

    I don't want to hijack the thread, but I would like to get some input form the kitkat followers on concerning the following training session which is very closely linked to the sessions being described in this thread. Question....what is your realisitic opinion on anyone being able to perform the following session, or anything close to it:

    6 x 250 @ 90% off of 90secs rest

    Considering the difficulty many express with kitkat type sessions of 6 x 200 at come home (which with anyone I have worked with is something less than a 90% pace), this just doesn't seem like a session many, if any, athletes can work through. The extra 50m, plus the increase in pace, even if it is just the difference between 87-88% and 90%, seems excessive. Anyone with experience with these type of sessions have an opinion? And I would love to here kitkat's view on this.


  6. #16
    Senior Member
    Join Date
    Nov 2004
    Toronto, Ontario, Canada

    Re: Kit kats 400m program

    Having gone through two KitKat GPP blocks this indoor season (6 weeks x 2) plus the 4 week transition phase, then working through an 8 week CF based mixed short to long program (which included some 400 maintenance work [2x 200+200 and the like once per week]), I can't imagine being able to complete 6x250 with 90 seconds rest at anywhere close to 90% pace.

    I know lots of American coaches love to go from intensive to extensive tempo as the season progresses, but I've never seen the rest below 2 minutes or the intensity above 80% to 85% at the absolute max for the above type of workout.

    KitKat has a 3x3x300 workout with one minute between each 300, but it's broken into three sets with 3 minutes or more between each set (at least the way I ran it, I took 4 minutes between sets). I ran it at around 80% though. Keep in mind I'm a masters guy and am by no stretch of the imagination "elite," but did go through his full GPP / transition and it really, really worked for me. My 300 time dropped by around three seconds overall (42.5 hand timed to around 39.5 hand timed), and I ran almost a half second PB indoors in the 200.

    What would the purpose of the proposed 6x250 with 90 seconds rest at 90% workout be?

  7. #17

    Re: Kit kats 400m program

    Thanks Linas. Right now the anaerobic lactic power stuff is just 90-95% efforts with long 5-6min rest and not in spikes yet. Has been a mixture of modalities just to work that energy system. When it gets specific to running and in spikes I'll make sure it allows for 48+ hours.

  8. #18

    Re: Kit kats 400m program

    Quote Originally Posted by T-Slow View Post
    ...What would the purpose of the proposed 6x250 with 90 seconds rest at 90% workout be?
    There was some discussion about using some very intense sessions to build up work capacity, etc., and it evolved into the discussion of the 6 x 250 @ 90% off of 90 secs. This session was met with some raised eyebrows, including mine, but I wanted to hear the opinions of others, especially on this board, who are more familiar with kitkat's workouts and might have a more educated opinion of such a workout.


  9. #19
    Join Date
    Jan 2007

    Re: Kit kats 400m program

    In conversations with the long time forum member Clemson, he likes 6x250 for developing capacity to handle 200m in rounds. It's close to 90% but I think the rest is a bit longer. I feel the 6x200 serves both 200 and 400 runners.

    Doing 5-6x200 building to 200m jog recovery is quite difficult and requires a very high level of fitness. Currently I have one runner who did 6x200 in 26 off 2 min rest. Next week will start the jog recovery. It's possible we will do every other-jog recovery building to every rep over the next 10 weeks.

  10. #20

    Re: Kit kats 400m program

    Quote Originally Posted by TopCat View Post
    I've used the idea of doing 4-6x200m at the come home pace of the 400m before moving to more Special Endurance 2 workouts and it worked very well for me with athletes in the 45-47s range.

    I have used this WO alot. But I was always a bit hesitant to start right off as KK does. We kind of used a C Hart system 12x200 @32 r=2 gradually decreasing until I thought our guys were ready to handle 24or 25 sec runs. (our guys are 46-47runners) I'd really like to try going at it much earlier in the training year . Has anyone else started straight away with goal times?

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