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• 8 weeks, 5 sessions a week · 3 track days, 2 gym days · Pace tables from your 200m · Warm-ups and drills, with notes

Speed endurance

My eight-week 400m block: the sessions I run from October to the first indoor race, written out for club sprinters. You set every pace from your own 200m time, so it works whether you run 48 or 58.