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Coaching Matters webinar - June 2026 Edition

Did you know that in Track & Field, only 15% to 25% of under-20 medalists go on to medal at the senior level? Now that I have your attention, the GACA runs quarterly webinars at different time zones: 8am UK (aka “EAST”) and 5pm UK (aka “WEST”), with different speakers for both sessions. Yes, they are also recorded and can be found on the EACA Youtube channel. This year’s overarching theme of…

My Indoor Alternate Workout - The Spin Bike

I saw this on post Twitter a while ago, and immediate could relate to this workout, as I did this during the dark wet cold days of the English winter! Especially during the Pandemic of 2020-2021! I still do the occasional indoor spin bike workout. Photo Credits: Max Rahubovskiy Dealing with an injury? Can't sprint? Need a PLAN B? Early on it was "send them to the training room", but I had a…

Why a Fast First 200m is Critical to 400m Success

Let’s review the 2024 Woman’s 400m Roma European Championships. To me, it was one of the greatest 400m races that year, male or female. We already know the outcome, but let’s have a deeper dive in analysing the splits & race execution. Let’s see who has the great 200m speed and speed reserve. On paper, Adeleke has a 0.62 second PR advantage in the 200m over Kaczmarek (now Bukowiecka), showing…

#Speed Reserve

How the World Relays Repechage Works

I’ve been asked this question a lot, so it’s best I write them down. 16 teams will qualify for both Men’s & Women’s 4x100m and 4x400m relay, as well as the Mixed 4×400. The Olympics or World Championships will have 2 semi-finals using a Top 3 (Q), and next 2 fastest times (q) for advancement to the Finals. There are 3 ways to make the 16 team cut: Top 8 Finalist at the World Athletics Relays…

#Relays

5 Different Rules for Masters Track (vs Open, High School, Elite)

If you’re a Master runner, or thinking of running Masters track, read this article. Rules are rules, so you better know them. Here are 5 points that come to mind: Seeds, Advancement, and Lanes Age grouping 3 point Starting position False Starts, Lane Infringement & Yellow cards Uniforms (or Kit) Now, the first point I disagree with. The other 4 points, I agree & support the rules. Photo…

Visiting Athens, Greece, site of first Modern Olympic Games

Part 2 will visit Marathon and the original starting line of the famed 40km run (now 42.195km) to Athens, and Part 3 will visit Ancient Olympia. If you are going to Athens, then as a Track & Field fan you must visit the original the Panathenaic Stadium, site of the 1896 Olympic Games. Here are some logistics I will cover in this summary: entry workout stadium super curve track, and a slight…

300 meter Hurdle marks explained

This is a quick post on the 2 differences between the “official 300mH” event recognised by World Athletics (on March 25, 2025). For Masters men, the 400mH is replaced by the 300mH at M60 (which is good news for me, if I ever decide to hurdle! More on that later!) 400mH, 300mH, and 300mH USA High School hurdle spacing The current world record for the 300m hurdles is 33.26 by Karsten Warholm in…

POST-Nanjing 2025 Global Indoor Performance Analysis 2015-2025

This article is guest blogged by Peter Thompson. He is known for innovating the New Interval Training and, most recently, Biokinetics and The Fourth Energy System. He was also the co-founder USATF Coach Education (1982) and former Director of IAAF Global Coaches Education. Fun facts: From 2015-2019 on average 47 men per year ran under 4:00 for the Mile. In 2025 this number is 244. From…

6 KPIs Your Apple Watch is Telling You

I’ve worn an Apple iWatch (Model 6) everyday for over 3 years now. As I’ve mentioned numerous times before, you can’t improve what you don’t measure. Here are the 6 important metrics from my Apple Watch that you can monitor to ensure your training is at optimal performance (I’m sure Android watches have similar features): Workout Max HR Forget the 220 – Age = MaxHR formula. If you use it,…

Spending an Hour with Usain Bolt (Oct 2024)

I have to admit, this was one of the better interviews with Usain Bolt. Jake and Damian of the High Performance podcast & YouTube channel did a wonderful job interviewing the World’s Fastest Man (as of October 2024, he still is the fastest!) On Youtube: https://www.youtube.com/watch?v=WUw1WmLm0CI Here is a quick summary of the interview with Usain Bolt: Early Career & Challenges: Bolt talks…

What’s Behind the Explosion of Sub-1:42 800m times in 2024?

This article is written by Jim Hiserman, author of Developing Distance Runners, and Developing Distance Runners Volume 2. Click here to read all articles written by Jim Hiserman (all free), or all of his 6 books here, only available on SpeedEndurance.com What’s behind the Explosion of Sub-1:42 800m Times in 2024? Just as the 400 Hurdles experienced a dramatic lowering of times in both Men’s and…

#Jim Hiserman

10 Commandments for the 400m

Easter is here. If you never watched The Ten Commandments starring Charlton Heston and Yul Brynner, it’s a very good movie, even though it was released in 1956. It doesn’t matter what your Faith is, I highly recommend watching the film, for “historical” puposes. If not, then watch it for entertainement. Just a random picture of a revelation on how to train the 400m That being said, the movie…

2025 World Indoor Championships - Coaches Club Recap & Recordings

Our 3 day Coaches Club recap & analysis are now available for free at the World Athletics eLearning site. There is no cost to join, just your email address is required. Go to : https://elearning.worldathletics.org The Coaches Club is either a hybrid in-person (live at the event) with a virtual session, or 100% virtual for this World Indoor Championships (WIC) in Nanjing, China. To moderate the…

Use Google Maps to Accurately Measure your Workouts on Grass or Road

Have you ever done a 10x100m on a grass field that’s not a football pitch? How about 8x150m tempo on grass, or even a 200m straightaway tempo strides? Well, Google Maps is your freind Using Google Maps First, find your grass field on Google Maps, Zoom in, then change to Satellite Mode. In my example below, the school have marked out what seems to be a 200m track and a 100m straightaway (seen…

Cool Down Part 2: How to End Every Workout for Best Improvement & Recovery

This is Part 2 of the Cool Down on trying to improve recovery & regeneration. Part 1 can be found here. I briefly mentioned Autogenic/Parasympathetic Breathing Techniques from our Zoom Pandemic series of 2020. Well worth a listen on my Youtube channel. I also wrote about Deep Breathing Exercises to Relax or Calm Pre-Race Jitters way back in 2010. Andrew Huberman has entered the chat If you…

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Do you Really Need to Cool Down after a Race or Workout?

How important is the cool down after your workout? or race? I wrote about the importance of the warm up earlier. Nowadays, for me, it’s the long walk to the weight room or locker room that will suffice. That is, after I drink my post workout protein shake. If I race a 400m, I’ll just jog 1 lap after putting on my sweats, very slowly, just to “flush out the lactate” as they say. That takes…

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The 400m Race Secret? Reach Top Speed and one Long Deceleration

There really isn’t any secret on how to race the 400m. You hear about the 4 P’s (Push Pace Position Pray). But at the end, you need a good top end speed, and the ability to maintain that. As ironic as this may sound, you have to put MORE effort after 60m to get LESS speed as the race progresses. Especially at the 200m point where one can ‘fall asleep’ and really slow down! A good read and 3…

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