I have to admit, one of the things I fear about this blog is people copying and pasting verbatim the workouts I write, or the workouts from other coaches.
Everyone is different, and every workout should be adjusted to the athlete, the time of year, and where they are in their current training block.
Let’s take for example Clyde Hart’s 200 meter workouts, which are usually done on a Monday.
For more info on this workout, see the article Clyde Hart’s Monday 200 meter Repeats. For women, note the times are adjusted accordingly by adding 3 seconds.
Sanya Richards-Ross 7 x 200m workout
Recently, FloTrack posted Sanya Richards 7x200m in 29 seconds (with 2 minute recovery) workout followed by 4 x40m. Note how she says it is usually a 6×200 in 29, not 7 reps.
(Click here for the direct link – but you’ll have to put up with the 30 second advertisement first :)
Watch the video and see how she starts in 27 and gets down to 24.5
Also note the shoes (not spikes) she is wearing.
Now compare this to Clyde’s workout plan (above), the same plan he used for Michael Johnson. By the way, I think 3 x 200m in 23 sec with 90 sec recovery is absolutely nuts, but remember, his PB is 19.32 for 200m… so this is 85% intensity for him! For most people, that workout and target times is a PB for every run, and the last time I saw that was possible was Konstantinos Kenteris’ secret training methods 200m repeats for speed and special endurance.
With her PB around 22-low sec, we can see her intensity is between 80-90%. This is a medium intensity workout (Under 70% is what I defined low intensity like my Tempo runs using training flats and on grass surfaces) and 95% is high intensity (short speed workouts of under 7 seconds in duration)
Would I recommend this workout?
But then again, I don’t have a female athlete of that caliber. Or the years of SPECIFIC training volumes under her belt.
Moral of the Story: What works for her may not work for you.