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RE: 400m training
It's not me, it's an athlete whose programming I'm involved with. And he ran 21.50 as a 17yo, but hasn't run one for 2 years partly due to unlucky injuries.
I certainly don't believe all athletes should train the same. One of the best pieces of advice I have heard is train the athlete, not the event. But this athlete has some endurance base - 2.01 800 as a 14yo off very low mileage. Aged 11 I think around 9.45 for 3km XC. I think he can handle more work and keep his speed.
His main coach puts speed development as the main focus and they have a sub-10.10 guy in the squad, so the coach has a good idea what he's doing. The Saturday session and the Tuesday gym are solely focused on speed and strength. It's not a copy of Hart's training by any means. But I've tried to use what I think are the best and most logical elements of it. 3 endurance sessions a week, but different types, and with a logical progression.
If you want to get to 2x200 PR + 3.5 seconds, you need to be bloody fit.
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