The Importance of Alterations in Running

The 400 meter drill is a very simple activity that I've been doing with my athletes for several years now. So it's run 400 meters at a round or maybe a little faster than your 3k effort or 3k goal pace. And then you take razor thin recovery, you start off at 50% or, you know, one to a half work rest ratio. Frank did this down to like 20 seconds? He'd be super fit when he could do 15 times 400 at 61,. yeah, that'd be superfit for a marathoner. Daniel Herrera also worked really well with high squares and we're going to use them in the next episode of Runner's World.