Thanks for the share rekrunner. What I found most interesting was:
"From Clyde Hart (Michael Johnson's coach):
So what is Hart's secret? It's two simple percentages that lead up to world-record performances.
Hart said he trains his sprinters like milers and half-milers. When track aficionados and know-it-alls believed that a 400-meter runner needed 90 percent anaerobic speed and only 10 percent aerobic strength, Hart was training his athletes at a 60/40 anaerobic to aerobic.
"Time has shown me that the aerobic benefits far outweigh the anaerobic benefits," he said. "You put money in the bank when you train. To me, anaerobic is withdrawing money from the bank and aerobic is putting it back in."
"If you go out and do a lot of anaerobic running, you might as well be racing."
There is something to training conservatively. In order to train conservatively, train speed at race intensities slower than your ideal race pace. Johnson training like a miler. Coe training like a 3k runner. Snell training like a marathoner for half the year etc etc