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Ryry
RE: 400m training
Good long term conversation by KitKat, who is Mike Hurst a great Australian long sprint coach. His system is fleshed out in Francis ebook included above and in the Sprinter's Compendium as one of the main training systems for sprints. I also talked about it in detail in an interview with Opex Fitness

https://youtu.be/vnhWeWA3PdQ

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