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RE: 400m training
I agree, and will say basically the same thing in a slightly different way.
Quincy Watts brought a lot of speed to the table, and his coaches turned him into a 43.5 guy in a much shorter period of time and with a lot less work than he would have had to do under Hart.
What Hart's program does do is make athletes able to run at exact pace, and it works if you stay with it. Sanya Richards Ross went out too fast in the 2008 Olympics, but after working with Hart ran better paced races, although she didn't really get much faster.
To go sub 46 you have to be fast enough to run under 22 seconds for the first 200 and strong enough to come back in 24 seconds for the second 200. The closer to 100% you have to go to hit that first goal, the harder it is to hit the second. ( I do think, however, that 10.6 is enough speed to go 21.8/24.0, if the athlete has the right body type and stride.)
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