I was a track runner in high school and ran the 100, 200, and 400 meters. I am now 22 and would like to get back into sprinting shape. What workouts would I start with?
Enrique Ramos
corbin1747@yahoo.com
200/400 Meter Workouts
Moderator: George Payan
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George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
200/400 Meter Workouts
Last edited by George Payan on Tue Jul 01, 2003 5:52 pm, edited 1 time in total.
-
George Payan
- Posts: 401
- Joined: Thu Sep 05, 2002 9:07 am
200/400 Meter Workouts
Enrique:
If you have an opportunity to compete in an "all-comers track & field meet" during the summer, it should be your first priority. Here are some workouts:
Work on acceleration. Work on 10 meters to 40 meters. This workout is on the Coaches Forum under Speed. The topic is called How To Improve Running Speed For The 40 Yards.
Repeats of 50 meters to 80 meters. Three to Four sets of 3 to 4 reps.
Repeats of 80 meters to 150 meters. Two sets of up to 5 reps with 2 to 5 minutes recovery between sets, and 8 to 10 minutes between reps is recommended.
Repeats of 170 meters to 250 meters. One set of 1 to 5 reps.
Repeats of 250 meters to 350 meters. One set of 1 to 4 reps.
Spend a minimum of 2 days a week on speed work depending on your conditioning. If your body can recover and handle more, add another day of speed work. Progress slowly and work up to the maximum sets and reps. Work on acceleration every time you do speed work. Make it part of your warm up. Rotate these workouts from the bottom up. If you can do hill repeats 2 days a week, use one of the rotating distance workouts.
There is also a 400 Meter Program workout on the Coaches Forum under Speed that you can follow.
Let me know if you have any other questions.
Coach Payan
If you have an opportunity to compete in an "all-comers track & field meet" during the summer, it should be your first priority. Here are some workouts:
Work on acceleration. Work on 10 meters to 40 meters. This workout is on the Coaches Forum under Speed. The topic is called How To Improve Running Speed For The 40 Yards.
Repeats of 50 meters to 80 meters. Three to Four sets of 3 to 4 reps.
Repeats of 80 meters to 150 meters. Two sets of up to 5 reps with 2 to 5 minutes recovery between sets, and 8 to 10 minutes between reps is recommended.
Repeats of 170 meters to 250 meters. One set of 1 to 5 reps.
Repeats of 250 meters to 350 meters. One set of 1 to 4 reps.
Spend a minimum of 2 days a week on speed work depending on your conditioning. If your body can recover and handle more, add another day of speed work. Progress slowly and work up to the maximum sets and reps. Work on acceleration every time you do speed work. Make it part of your warm up. Rotate these workouts from the bottom up. If you can do hill repeats 2 days a week, use one of the rotating distance workouts.
There is also a 400 Meter Program workout on the Coaches Forum under Speed that you can follow.
Let me know if you have any other questions.
Coach Payan