Re: Topcat, the first 200 is to set up rhythm, good arm action and body position. The 2nd 200 we work on picking up the pace by increasing the tempo and range of motion of the arms.
Re: John, we do 300m and 250m where we come in on race pace or faster, so no problems on race day.
This is all really good info thanks guys. 
On the subject of L-S (which appears to be the poor cousin to S-L) how do you structure weights?
Do you have lower intensity at the start or counter the longer runs with higher intensity in the weight room or stay pretty constant throughout?
I don’t doubt the results but I’m not sure that this is a means to work on improving technique, rather a means to maintain existing technique under duress.
Why can’t you have some technical work between the WU and the SE for that purpose if it is necessary?
You are right, it is better at helping to maintaining existing technique. As far as helping to improve technique, it is great for teaching body position(the foundation of good technique) and to a lesser extent arm action.
The results were only posted to show that maybe you can get the same benefits running them my way(-splits) vs running them the traditional way.
We do, do technical runs during our WU and on our speed day.
This is all good information. Working on technique during the last 50m of the 400 is my ultimate aim in life! :eek:
Try KK’s 300 + 4 x 50
- = 30 sec rest
walkback between reps.
I have done a 300 ++ 60m And the 60m was in fact (hand timed, like always) a season best. Although the 300m was slow, like, 42.
To note though, i hadnt run any 60’s in 2months. and in those 2 months, i had been training very well. Also, i was that smashed that doing any more 60s, or 50s after was totally out of the Q. Maybe due to running the 60 faster than what one should normally?
In fact, i forgot about this sesson. Might be time to do it again in the near future!! Lactic as… Sweet.