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If you can do 6x200m at a pace that is 3s slower than your 200m PB (with perfect technique) and this pace is the same as your last 200m of the quarter mile AND you are also in 200m PB shape then I...

That's the whole point of having a coach. It's all very good to come on here and ask questions etc but as an athlete what you really need to do is find a good coach and trust them to get you better.

Hi guys, maybe you can make a short video of the shaking technique and put it on YouTube? I am very interested to see this.

There are so many potential issues here. You need to get this fixed as you can't run well in pain. Training on it will only make things worse and you will start changing your mechanics to avoid the...

Maybe your lack of reactivity is just you and not a deficit in your training. By all means try things out but be careful not to overload yourself and get injured trying to improve it. Often it is...

I think the key thing here is that he is getting old (and hence dealing with slower recovery and increasing injuries) yet continuing to perform at a high level. Yes his times are subpar compared to...

I was! Just watching it on TV unfortunately... ;-) My experience is with athlete in the 45-47/51-55 range so usually with them it takes a little longer to achieve the target times and hence I needed...

To achieve the 5-6x200m for a developing quarter miler you will probably have to go through a progression like:

3x200m
2x200m [5min] 2x200m
3x200m [5min] 2x200m
3x200m [5min] 3x200m
5x200m...

This could be any number of issues above and below the knee. In my experience it is usually CAUSED by issues at the hip or the ankle which you should aim to fix and then treat the overloaded area...

I've used the idea of doing 4-6x200m at the come home pace of the 400m before moving to more Special Endurance 2 workouts and it worked very well for me with athletes in the 45-47s range.

Warm down. Take a supplement stack (carbs, creatine etc) that helps with recovery from that kind of work (i have my own that i mix up - sorry personal secret!). You could also experiment with an ice...

Seagrave is just friends with the guy who runs the site. Yes people have been doing NIT for years but the key thing with it is that you get the training effect during the roll on recoveries rather...

Yes that is correct. To do 900m worth would be a lot for most people. If you are running those all at 95% it is possible if you are running it all at 100% then 1 set e.g. 80m [8-15min] 100m...

Running fast but lack of speed work could just mean that his CNS has not taken a battering lately. At the top level it's all about managing load in terms of when to run fast and when to keep it...

Test it using a gym session - it's usually safer.

You basically don't need any speed endurance so it's going to be all acceleration and top speed work for you. In terms of too much or too little it is all relative. Start off with something you can...