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RE: 400m training
I was thinking about some of these comments some more and there are a few other points I should make:
- whilst you need to be able to run fast (21.0-21.2 to run 46.0), you don't necessarily have to do it a lot in training. You have to be capable of it, and do the background work (plyos, gym, sleds/rope) to give you that speed. But the more often you do it in training, the more likely you are to get injured. Speed reserve is of course crucial to being able to bring it home
- if you have the strength/power and the technique and coaching, then the speed is there
- building this way strengthens the body (though I don't have scientific evidence for this), but also running at slower paces lessens the risk of injury, especially if someone has had a few hamstring injuries (as this athlete has)
- The LSU guys (Norman and Benjamin) apparently do a similar training structure. I've heard WVN talk about doing 500s. I'd wager WVN at his best would have run faster 200s if he wasn't doing the endurance work for his 400. His coach is old school.
The proof will be in the pudding and we won't know for 4-6 months.
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