Workout Wednesday: Michael Norman And Rai Benjamin Hit 350m Reps

We caught up earlier this spring with Michael Norman, Rai Benjamin and Coach Quincy Watts on the campus of USC as the two tackled some 350m reps as part of a recovery week in their training block.
Michael Norman will be contesting the men's 400m this upcoming weekend at the USATF L.A. Grand Prix.
The Workout:
Rai - 2x350m at 85%
Michael - 2x350m at 85%, 1x300m
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[@tabletop4455]

"stay back in the backseat michael! rai driving this car" so funny love the coach

[@TheBugatti953]

Dont understand why he has to stay back...

[@Birdlegs14]

@@TheBugatti953he was trying to teach him to be patient. Which he explained in the video. Talk less listen more.

[@maxvelocity3990]

​@@TheBugatti953he's teaching him how to run the rounds. Michael had an extra rep that the coach wanted him to hit in a certain time. If he presses to hard on rep 2 his 3rd reps falls off and he loses

[@solomonhiggins4576]

It’s good to see them two back to training with each other

[@cwhiting]

Trying to be a 100 guy

[@Kingmcnastylive]

For a second I thought this was old ,but seen your comment and was like yess. Cause there best friends and I’m happy they back running with each other cause Raj came out and said it did hurt a little when Micheal went a different route but good that he back

[@Kenaz2226]

Maaaaaan i been waiting for years to get a full inside look at these two training lol. Rai being my favorite runner and to me has the best stride and form. This was dope to see

[@WayneBalmain]

Coach Q explanation on the importance of staying within the training times was amazing. Practice reps are exactly meet rounds

[@marycotton4910]

Great… the band is back together again. Let’s break the Olympic 4x400 relay record. Now I trust Deadmon, he’s always been consistent…I’m still looking for the 4th man. I’m excited!!!

[@kingklassic3522]

this is great coaching

[@tamasbrenyo1348]

I honestly thought Norman is out for a good time. But I'm glad he's back, hopefully he can get back to the 43.5 zone.

[@bwilli34]

Been waiting a long time for this Workout Wednesday! Two of the best talents of their generation ...hope it all comes together in Paris! 🏃🏽‍♂🏃🏽‍♂

[@Bronxxxnyc]

Who can beat a healthy Michael Norman? NO ONE. This is Michael's year!

[@lg_ada2695]

A healthy Gardner

[@Bronxxxnyc]

@@lg_ada2695 .....That would be a dream match up if both are healthy. I would still pick Norman; as all of his PR's are slightly better and I think Norman is more hungry.

[@casanjt8515]

A healthy wade a back to 400m kerley 😂

[@perspective8369]

Quincy Wilson 😂

[@darkinferno6862]

Lowkey Christopher Morales

[@MattAnyiwo]

Very effective coaching !

[@pipes6414]

Rai so happy now!😌 he got his guy back!

[@juanpablo7434]

8:18 Michael stay baaaack!!!!! 😂😂😂😂😂

[@CerroneThompson]

Finally a elite workout Wednesday

[@adrianyang2192]

those spikes are nice

[@marcelxn1chi]

bro, too clean

[@lizardlordlordoflizards5096]

Quincy is a legend. I thought his Barca semi final performance ( though slower than his final time ) was super impressive and easy: looked like if he had put the hammer down, he could have run 43:2/3.

[@threatened2024]

Watts 43.1 on the 2nd leg(!) in Barcelona is still the greatest 4 x 4 leg of all time, for me.

[@Gasperracing]

Looked like a beautiful day on the track

[@colt_45.]

They should both be on the olympic 4x4 team

[@darylwatson1043]

Wow love this contest, and l was a big Coach Watts fan .😂😂😂

[@edreyneres8789]

Now you gotta go to Tumbleweed bro , so curious to see how Bromell, Jacobs and De grasse put in the work

[@alvarojrgalo926]

Wow this duo will be tough to beat

[@BahtiyorXodjiyev]

Norman you best bro hello in Uzbekistan

[@Gatlin777]

Just two boys who dreamed and trained together and realised their dreams.Two champions

[@owenwesterhout]

8 Laps of cool down! Never heard of that. Pretty cool insight.

[@tchai91]

It’s mental. No point at all in this.

[@cccccrrrr]

how many 300s? what time?

[@daniel25083]

USC has to have the best sprint coaching staff in track history. These guys look incredible and they’re continuing to produce world class athletes it’s mind blowing

[@daniel25083]

I’ve never even seen any of their athletes fatigue in the 400.

[@bhtdcrilin3517]

Why do that cross arm of Rai position in the start?

[@copper5r660]

How much rest?

[@FollowTheLight-]

Only person missing is Fred!

[@CRUSHENGLISH]

Coach I don't wanna do these sessions. What did they do for you? WELL Olympic champ 1992 ,4 & 4 x4plus 1993 4x4 WC. Stick with it son!

[@aaronday305]

Can someone explain what happened to Norman last yr.....He ran at at Mt. Sac and U.S. champs then disappeared for the rest of the year

[@tiffanyw.vandermeulen2624]

From what I understand he decided to drop down to the 100. He ended up getting injured and was out for the rest of the season. I’m happy he stepped back into the 400, definitely his specialty.

[@aaronday305]

Ok, i didnt know he was injured. I want to see him as a 200m - 400m combo sprinter. He has run 19.7 twice as a pro with very few races. I believe he can run 19.5

[@njbpaul]

Is Fred Kerley coach by Watts?

[@MalingaPeries-no6vy]

Yes

[@njbpaul]

@@MalingaPeries-no6vy interesting. I thought the move to coach watts was to start back training for the 400m

[@steveravnitzky6711]

Listen carefully. Pick up these valuable tips and you both can make history in Paris. Coach Watts knows what he is talking about. Former Olympic Gold Medalist. Stay healthy gentlemen.

[@nathanplant9893]

FloTrack, you have a competitor in "Track All-Access". Their videos are so much more high quality than your videos, including a timer on the screen for the reps. Also your title says 300m reps when they are clearly doing 350m reps. Look we appreciate you making these videos and giving us access to the pros, but when you guys charge so much for your membership and pretty much buy out all other emerging competitors in the track media industry, we as track fans just expect more from you. More effort and more thought and care into your product.

[@ed_gaa6289]

They know bro it’s literally someone who worked with them and left to go do their own thing

[@nathanplant9893]

@@ed_gaa6289 ya I know. So how is that one guy doing more quality then a multimillion dollar company?

[@ed_gaa6289]

@@nathanplant9893 cuz he cares more than the money hungry ppl at flotrack

[@nathanplant9893]

@@ed_gaa6289 facts they need to step it up at flotrack man

[@JSNineThatBul]

@@ed_gaa6289so true

[@titanrex29]

One day in the future I want to beat Michal Norman in the 400m

[@cornellstephenson3057]

I loved training and competing on that track. It felt smaller than most tracks even though they are all 400 meters.

[@goldcanine_8751]

Is Fred not training with them anymore?

[@MalingaPeries-no6vy]

He is!

[@7silk892]

Sub 43 Mike.

[@wdai03]

What's up with their postures? Their upper back are hunched

[@htap]

8 lap cooldown???

[@Sough]

Around the path or building not track I think

[@Ohrlyyy]

Where is Fred?? Rai back with last coach?

[@dcole4741]

This prolly a reupload

[@solomonhiggins4576]

I think Fred left wats, and yea rai moved back to USC

[@kaikenjr]

I want Benjamin to get away from Norman. He has a inner beast but it will never come out with unstable Norman around.

[@lc3993]

I wonda how fast would a cheetah run, if Carl Lewis would train it

[@ubercopywriter]

Quincy is an awesome coach. Btw, Michael is a champion athlete that doesn't stay in the backseat. It's not in his DNA.

[@michaelnorman4]

🤙🏾

[@ryancaldwell9392]

Why does he want Michael to sit in the back seat ?

[@Kenaz2226]

He explained after the third rep. MN has a tendency to not be patient and always want to jump the gun at times. He wanted Rai to control the pace so mike can learn patience and also be uncomfortable with being patient; so he can learn. That’s why he let Mike lead the first so Rai can be uncomfortable because he’s comfortable at being patient. Mike also has a quicker pace. He showed Mike that when he went to pass Rai, he was a bit more tired on the last. Again, showing him to be patient. Had he sat, he would’ve executed the last one much better.

[@flair2603]

@@Kenaz2226nicely explained bro

[@Kenaz2226]

@@flair2603 Thank you, brother!

[@uceflucas20]

If they ever need a face............😏

[@BeVibing247]

after watching the 400m US trials 2024, its clear Michael still hasnt learnt patience

[@fatwp6345]

This was an awful job on the cameraman's part of actually filming the reps smh

[@tchai91]

Very odd and counterproductive training. Imagine how good these two could be with proper training.

[@dansubchenko]

Sad to see sprinters not sprinting... keep these distance people away from Sprinters!