I have been following a training scheme for my athletes based on this thread, although not prefectly, but I am trying too. Tonight the club the athlete competes for had there annual 400m handicap race (everybody runs 400m) and my athlete went in with a PB in a 400 of 55.6, tonight in the handicap he run 53.6.
He went through the 200 in around or slightly under 26 seconds. The big difference in time was because he had to chase the whole way and had no choice but to go out hard. He tends to be too conservative in the first 150m, so I hope he learnt a valuable lesson tonight.
I do think he is capable of more, as he needs to get his 200 time down.
Thanks KK