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RE: 400m training
You understand that those distances don't mean the focus is lactate if they are run at high intensity with large recoveries? If I were you seriously give my critical mass system a listen. Justin Robinson was trained in a similar model along with many of the state champs or state runners up in the 400 and 4x400. The video was posted above. It explains that getting attached to the distances is the wrong way to go when considering what it does to the actual race performance. Highest correlation to improved sports performance comes from intervals just above or below the actual main race/event. This holds true on the track and in the throws. Good conversation.

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