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The text discusses a training strategy for 800-meter runners called "in and out." This involves running three sets of 400 meters, with a mix of fast and floating speeds to simulate the varying pace of a race. The runner mentions that this workout can be more exhausting than running at a steady pace, but it helps in adapting to changes during competition. The program is recommended to be done two to three times a year. The key idea is to combine fast and slow segments in 400-meter intervals to improve race performance.
