I had a lot of email questions on the 400/800 Meter Training Workouts – The Beakdown, so I thought to add a few more of these workouts. (I wish readers would comment on the blog below the article so everyone can provide feedback)
The Clyde Hart 8×200 Workout
8 x 200m in 28 seconds.
as the season progresses, then…
7 x 200m in 27 seconds, but with a bit more recovery.
6 x 200m in 26 seconds with even more recovery.
Do you see a pattern here?
For women, the times are adjusted accordingly by adding 3 seconds. (I’ll have to double check my seminar video and audio to confirm this)
This is another one of Clyde Hart’s Train SLOWER to get FASTER philosophies.
We used to do 5 or 6 x 200m in 25 seconds in our training flats by the spring time, walking 200m back to the starting line. The second to last one always “hurt like hell”, but the last one seems to be the fastest and most relaxed despite the lactic acid acidosis in our legs and butt.
And remember, no racing in workouts! (This concept is hard to teach to youngsters, which is why I do my 2 x 325m or 2 x 40 seconds workout individually like a time trial)
The Tom Tellez 6×200 Workout
This is a 6 week cycle.
The starting point would be 200 meters in about 70-75% speed (21+ 200m sprinter would do them 70-75% or about 28-30 seconds, depending on the conditioning of the athlete) This workout was meant to provide “aerobic conditioning” to get through the rounds, among other things.
- 6×200, 29 seconds, 90 sec recovery
- 6×200, 29 seconds, 75 sec recovery
- 6×200, 29 seconds, 60 sec recovery
- 5×200, 28 seconds, 90 sec recovery
- 5×200, 28 seconds, 75 sec recovery
- 5×200, 28 seconds, 60 sec recovery
The above workout was intended for 200 meter sprinters with a PB of 20-21 seconds!
The beauty of this workout is that it’s over very quick! Your lungs may be on fire afterward, but you’ll recover soon enough. If you have a group of athletes, rotate who takes the lead. The secret is running relaxed and efficient.
If you have other variations of this type of workout, please post them in the comments below.