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1. One short speed session per week year round. In the fall this can be hills and/or 200’s. The key is progression. If Mo wants to run 12×200 in 25.5 in August, he starts in late March/April (double periodisation) with 200’s in 29. Always a 200m jog between. The short speed day obviously gets tailored to the specific needs of the athlete as races approach (can be 400’s or a mix of short intervals)

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