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RE: 400m training
Also never ran 46, but I find my 400 improves when I do much less volume than advocated above. 10x200 that's over a mile of distance. Are you really sprinting at that point? For two minutes of rest, how about 5 x 100? You aren't fully recovered from a 100m sprint in 2 minutes, its still working endurance.

but I'd do even 5x 50 meters to start, with full rest. As long as you're not going into severe oxygen debt each rep, the workout is suitable for base building. that's what I wanted to post here really, since this is a distance running forum and most here think of base training as volume. Well it can also be things like hurdle drills, block starts, flying sprints, sprint tempo.

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