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RE: Is 20 x 100m with walk back (approx 1 min rest) a good anaerobic capacity building workout?
Sounds like it could be helpful, OP, though that would be a pretty brisk walk back between reps. [And yeah, I bet you *were* sore after the first session of that!]
If you really want to get your 400 (and 800) time down, I'd add in variable speed repetitions somewhere. Research has shown that those are the best for improving speed endurance, and the most productive reps are those comprising several speed changes. Plenty of ways to do those: 250s at sprint 50-float 50-sprint 50-float 50-sprint 50, say, or 200s at stride 25-sprint 25-jog 25-stride 25-sprint 25-jog 25-stride 25-sprint 25 . . . that kind of thing. Good rests between reps.
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