200m Workouts

 

Workouts to increase your power and acceleration in the 200m

The 200m and 100m are high powered events that involve a great deal of power and acceleration out of the blocks.  To be faster in both the 100m and 200m you will need amplify your training with workouts that make you more powerful and explosive.  Mix these two key ingredients together and you will have a great recipe for a faster 200m race.

Below is a list of a few 200m power and acceleration workouts that improve the training of the ATP/PC energy system, which is the body’s primary energy system for faster power and acceleration. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

IMPORTANT: If you are a 200 meter athlete and try to run these 200m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the 200m workouts and no longer be training the correct energy system that your workout was intended to train.  Key:  ‘ = minutes

 

3-4x 3x 30m accelerations from the crouch position @95-100% with a recovery of 3’/6’


3-4x 3x 30-50m block starts @ 95-100%    3’/6’   


3-4x 3x 30-50m sled pulls @ 95-100%    3’/6’


3-4x 3x 30-50m sprints with parachute or bungee @ 95-100%    3’/6’


 
 

Speed workouts that increase your maximum velocity in the 200m

The 200m much like the 100m is a race that primarily involves acceleration and speed.  After you have accelerated to your maximum velocity you will need to maintain as much of this speed for as long as possible before your running form breaks down.

Below is a list of a few 200m speed workouts that will help train two things.  The ATP/PC energy system, and the neuromuscular patterns for faster maximum velocity. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

IMPORTANT: If you are a 200 meter athlete and try to run these 200m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 200m specific workout was intended to train.  Key:  ‘ = minutes

 

3×3 Fly 30’s @ 95-100%    3’/6′   (30m accel. zone with 30m fly zone)      

Important Notes: 

  • Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.
  • Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.
  • Decelerate gradually after fly zone to reduce risk of shin splints.
  • Walking recovery is strongly recommended during this workout.


3×3 Ins and Outs @95-100%    3’/6’

Different variations of Ins and Outs:

  • 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  • 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  • 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  • 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

Important Notes: 

  • IN = Fly | Out = Maintain velocity with relaxed arm mechanics.
  • Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.
  • Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.
  • Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.
  • Walking recovery is strongly recommended during this workout.

 
 

Workouts that increase your anaerobic capacity in the 200m

The 200m is a highly anaerobic event.  In order to faster in the 200m, an athlete’s training regimen will need workouts that maximize their anaerobic capabilities and increase the capacity of their anaerobic energy system.   Anaerobic capacity workouts are designed to expand the anaerobic energy system and enable an athlete to build a good foundation for improving their anaerobic power.

Below is a list of a few 200m anaerobic capacity workouts that will help in training the Anaerobic Glycolytic energy system. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

IMPORTANT: If you are a 200 meter athlete and try to run these 200m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 200m workout was intended to train.  Key:  ‘ = minutes

 

100-200-100-200-100-200-100-200-100m @ 80-89% with a recovery of 2-3′


1-2 sets of 100-200-300-200-100m @ 80-89% with rest and recovery at 2-3’/5′


100-200-300-400-500-400-300-200-100m @ 80-87%    3-6′


6-10x 200m @ 80% with a recovery of 3’ 


 
 

Workouts that increase your speed endurance in the 200m

The 200m race is not only a race of power and speed, but speed endurance as well.   Once you reach maximum velocity you will have to maintain a near maximum velocity for as long as possible before fatigue takes over.

Below is a list of a few 200m speed endurance workouts that will aid in training the Anaerobic Glycolytic energy system. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

IMPORTANT: If you are a 200 meter athlete and try to run these 200m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the 200m specific workout and no longer be training the correct energy system that your workout was intended for.  Key:  ‘ = minutes.

 

4-7x 80m @ 95-100% with a recovery of 6-8′ 


5-6x 100m @ 95-100% with a recovery of  6-10′


80-100-120-100-80m @ 95-100%  with a recovery of 6-8′ recovery


100-120-150-120-100 @ 95-100%  with a recovery of 6-10’ 


80-100-120-150-120-100-80 @ 95-100% with a recovery of 6-10’ 


3-5x 120m @ 95-100% with a recovery of 6-10′