200m running training for sprinters (2023)

to run the200m rasos, sprinters must train a series of qualities to adequately prepare for the various demands of the 200-meter dash. While the 60 and 100 meter races are based on pure acceleration, speed and some speed endurance, the 200 meter race requires excellent speed resistance qualities in addition to acceleration and speed capabilities.

Because the body can only adapt to so many different stimuli in a given period of time, coaches and athletes must learn to balance the qualities needed to perform well and distribute training for those qualities throughout the training program. so that you send a clear adaptation. signs

Training for the 200 meter dash

While it may look fast from the outside, the 200m race can seem quite long, especially if you don't have enough stamina for speed. Running training for the 200m race is generally aimed at:

  • Sprint ability and pace endurance training to develop basic endurance qualities.
  • Acceleration, speed and speed endurance training to develop specific sprint qualities.
  • Strength and power training to improve force production and prevent injury.
  • Jumps, sprint exercises and other special exercises relevant to sprinters.

Here are some links where you can learn more about each specific area of ​​training:

Speed ​​endurance training for the 200-meter dash

Of primary importance to the 200 meter sprinter, sprint endurance capabilities have a major impact on the ability to run at maximum effort for the full distance of the race. While 200-meter sprinters certainly need a solid foundation of speed development, that speed can only translate to faster 200-meter race times if the athlete includes a significant amount of sprint resistance in their sprint workouts.

SpeedEndurance - Physiological Aspect

Speed ​​endurance, especially in the 200-meter race, requires the body to be physiologically capable of handling the stress of running as fast as possible for as long as possible. Due to the energy expenditure and accumulation of waste byproducts resulting from the glycolytic energy systems, the 200-meter run can be quite painful, especially for athletes who have not worked on their sprint endurance.

SpeedEndurance - Psychological Aspect

In addition to the physical and physiological requirements for speed endurance, there is a psychological component that is also closely related to performance. Some athletes experience a fear response as they approach the line to run the half-turn race, and others may feel like they started strong but then lost focus and form, exhibiting broken technique and an unwillingness to finish. By performing sprint endurance exercises, sprinters will develop the physical and psychological strengths necessary to excel in the 200-meter dash.

Track workouts for speed endurance

Sprint endurance training for 200-meter sprinters can be divided into two main categories: short sprint endurance and long sprint endurance. 200 meter sprinters must perform short and long distance sprint endurance exercises so that they can be exposed to stressors that apply to all parts of the 200 meter sprint. In addition, many 200-meter sprinters also compete in the100 meter run, and as such, they can greatly benefit from including short speed endurance work as it applies to both events. A preseason short sprint endurance for 200m sprinters might look like this:

  • 1.heating range
  • 2. 3-5x70-90m, stopping when the 80m time drops significantly (5%+).

A preseason long sprint endurance workout for 200m sprint athletes might be:

In case of injury, excessive fatigue or limited access to the slopes, sprints over heavier distances can be performedsled pullswhere they can walk a certain distance or time. While this is a general rather than a specific version of sled pulling, this is a great way to build general strength and endurance qualities that can benefit athletes, especially when unable to run for one reason or another.

Acceleration training for the 200-meter dash

Acceleration is important to performance in the 200m race, although less important compared to the 100m race. Sprinters should still accelerate to top speed as they do in the 100-meter dash, but they should also save some energy by staying relaxed while accelerating. In general, acceleration training for the 200m race will be similar to that for the 100m race.

200 m track exercises for acceleration

An example of acceleration capacity training that would take place at the beginning of the year would be something like this:

  • heating range
  • Corre 3x20m, 3x30m, 3x40m
  • 45 seconds of rest between sprints.
  • 4 minute rest between sets.
  • 6x30malternate legs
  • 60 second rest between limits.

      On the other hand, an example of acceleration development training that takes place at the end of the training year would look like this:

      • heating range
      • 2x30m, 2x40m, 2x50m all starting at the turn.
      • 2:30 minute rest between sprints.
      • 5 minute rest between sets.

        An acceleration development training that usesresisted sprintsIt can be done in two different ways.

        Example 1:

        • 1.heating range
        • 6x resisted/unresisted sprint contrasts
        • 2nd. Horizontally resisted 20-30m (using strong resistance, such as 50-80% of body weight, in asled)
        • 2b. 40m without resistance
        • 90 second rest between sprints, 3 minutes between sets.

          Example 2:

          • 1.heating range
          • 4x resisted/unresisted sprint contrasts
          • 2nd. 2 40m runs with vertical resistance (using aweighted vestat 4-8% of body weight)
          • 2b. 1 50m run without resistance
          • 90 second rest between sprints, 4 minutes between sets.

          Strength and power training for 200 meter dash

          For 200-meter races, exercises used in the gym should be adapted to develop the body's ability to produce large forces at low speeds, moderate forces at higher speeds, tissue strength and endurance in various areas, and strength over ranges. full of motion. Heavier, slower lifts can help benefit tendon health and overall strength, while faster lifts will be more targeted to affect performance outcomes like power and speed.

          Strength and power development training.for speedsters it might look like this:

          • 1. Squat Jumps - 5x2 @ 30% Peso Corporal.
          • 2. Bottom Split Squat - 3x5 at 100% body weight or more.
          • 3. Calf Iso de pie - 3x10 seconds with high load.
          • 4. Slow and heavy hip flexion - 3x8 in a forward acceleration position.

          SpeedTraining for the 200 meter dash

          As discussed, sprint endurance is the key skill that separates 200m sprinters from other athletes. That being said, you need to have a great speed capability if you're going to exhibit sprint endurance, as sprint endurance without speed is just slow endurance, and slow endurance doesn't win 200 meter sprints.

          200m sprint athletes should incorporate speed training into their programs at all times of the year, with most weeks having 1-2 workouts focused on speed development. Speed ​​training drills for 200m sprinters can be performed as stand-alone drills, but can also be combined with acceleration or speed endurance training drills.

          At the start of the year, athletes can focus on breaking down different traits into different workouts. For example, a 200m sprinter might have one day for acceleration, another day for sprint, and another day for sprint endurance. Later in the year, these qualities can be combined, such as acceleration work followed by speed work, or starting a workout with speed training and ending it with one or two speed endurance sprints. This helps to ensure that athletes can run the entire race in one continuous effort, rather than having all of its disjointed qualities.

          Track workouts for maximum speed (speed training)

          An example of speed skills training that takes place at the beginning of the year would look something like this:

          • heating range
          • 4-6x40-50m
            • 4-6 minute rest between sprints.
          • 3x25 stiff ankle jumps

          On the other hand, an example of speed development training that takes place at the end of the training year would look something like this:

          • heating range
          • Flight race 6x30m
            • 20-40m Acceleration -> 30m Maximum Speed ​​Zone
            • 5-8 minute rest between sprints
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