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RE: Is 20 x 100m with walk back (approx 1 min rest) a good anaerobic capacity building workout?

Lower 400 speed while maintaining base wrote:

Assuming all reps were at 95% effort (100m PR + 1-1.5s) and you were doing some other form of intervals (say 400s or hill sprints with long rest) on another day of the week, would this sort of work out be a good choice to add into a 10 day cycle for a middle distance person trying to get lower times across the spectrum? I want to drop a couple of seconds from my 400 without exclusively training for that event (which would be a waste of time because I’m a MD runner - not a sprinter).

When you're a hammer everything looks like a nail. I think the workout has value, but I think the number of reps is way too many given the effort.

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