o run a fast half mile you will need to be able to run a great quarter too.

Most half-milers neglect this area.

Sometimes I ask good half-milers what they can run for 400 metres; they will reply vaguely ‘Oh! I’ve run sub 48 seconds.’

But when you ask what they can run right here, right now there’s a world of difference.

So don’t kid yourself.

To run fast over a quarter you need to incorporate regular quarter-mile sessions e.g. 3 x 300 metres flat out in around 34 seconds with a full recovery.

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