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Clyde Hart’s Monday 200 meter Repeats

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August 22, 2011 by Jimson Lee 13 Comments

With September around the corner, I wanted to review one of the more famous Clyde Hart “Monday” workouts.

It’s the 200 meter repeats.

Now, any clown with a whistle and clipboard (**cough cough Coach Al cough cough**) can dish out a workout.  But I believe in asking questions first.  Why are you doing this workout?

In short, the answer is how much, how fast, how much recovery.

In Clyde Hart’s example, he believes as you go fewer in volume, the faster you go with shorter recovery.  And I mean short.  If you don’t have your aerobic conditioning in place before showing up, believe me, you will rediscover it quickly.

He likes to start his season with 15 x 200m (i.e. 3000m total volume) in about 35 seconds with 2 min 20 sec recovery.  Women are about 3 seconds slower.

Then as the season progresses, you get down to 5 x 200m with only 1 min 40 sec recovery for regular College guys.

But of course, Michael Johnson is no ordinary human.   His goal was in 3 x 200m with 1 min 30 sec recovery.

If you want to get a logical overview of the repeat 200’s, here it is presented in a chart.

Clyde_Hart_200m_repeats

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Jimson Lee

Jimson Lee

Coach & Founder at SpeedEndurance.com
I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.
Jimson Lee

@speedendurance

Jimson Lee
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Jimson Lee

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Jimson Lee

Category icon400 meters,  Coaching,  Track & Field,  Training

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Oyvind says

    August 23, 2011 at 5:09 am

    Very smart way to plan training! If you got more of these articles, please post ;)

    Reply
    • Jimson Lee says

      August 26, 2011 at 11:30 am

      @Oyvind, there are lots of articles already posted in the archives.

      Reply
  2. doug says

    August 24, 2011 at 9:36 am

    Jimson, would you say this workout is more tailored to 400m or 200m training?

    Reply
  3. Peter says

    August 25, 2011 at 3:00 pm

    Not sure the source of your information about Hart. Maybe he has changed the rest over the years. Here is some material presented in 2007:

    http://www.usatf.org/groups/Coaches/library/2007/Sprint%20Training/Clyde_Hart3.pdf

    On page 6 he has 10 x 200 in 30 with 2 minutes rest.
    On page 7 he has 8 x 200 in 28 with 3 minutes rest.
    On page 8 he has 6 x 200 in 26 with 3 minutes rest.

    I see longer or equal rest as the speed gets faster, not less rest as your article suggests.

    Reply
    • Jimson Lee says

      August 26, 2011 at 11:29 am

      @Peter, my source is from a 2007 spring interview.

      Reply
  4. giancarlo says

    August 27, 2011 at 8:49 pm

    how early does he start these 200m repeats? I heard november but if this article mentions september being around the corner, then Id assume that..anyone?

    Reply
    • Jimson Lee says

      August 29, 2011 at 4:52 pm

      you start these at the beginning of the season whether it’s Sept, Oct or Nov.

      Reply
  5. eroszag says

    August 29, 2011 at 5:50 am

    As usually happens with Hart, he lets people know just a part of his training…he has evolved a lot..

    Reply
    • Jimson Lee says

      August 29, 2011 at 4:55 pm

      Hart is the first to admit that he changes his programs regularly… also depending on the athlete.

      Reply
  6. Alex says

    August 31, 2011 at 12:19 pm

    Hello mr.lee,
    i think it´s a real good workout for the fall.
    i want start the session in the next weeks but i want to know when i have to go to next step in the list and it is better to end this workout before competition and replce it with some spilt runs or can i run the 5×200 25s to january

    Reply
    • Jimson Lee says

      September 6, 2011 at 5:49 pm

      @alex, you have to decide how well you recovery from this workout before going to the next “step”. there are a lot of variables, including speed session, long to short to short to long, etc.

      Reply
  7. Rupert Gardiner says

    November 27, 2011 at 2:50 am

    what about monday, am-3mile and pm,12x200m

    Reply
    • Jimson Lee says

      November 30, 2011 at 1:14 pm

      @Rupert, I am sure those workouts has its place early in the season in a long to short approach.

      Reply

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