Is a sub 23 200m possible this track season?

Yes

Keep doing what you're doing and I'd wager to say it's likely. Just dont forgot to work on true raw speed (30-60m, long recovery) as you begin to get close to competition, but you probably mentioned/know that already

Good luck

Sorry for the late reply, but thank you. Definitely going to work on my raw speed. I think it’s a reasonable goal but we’ll see. I’m starting to put a lot more focus into my training so I’m hoping it pays off.

Sub23Hopeful wrote:Also, I’m doing stadiums/hills once a week and 60m explosive starts once a week. For strength I run 400/600s at a moderate pace with decent rest too.

You need more speed work. Should really be doing speed 3x/week. Speed endurance 1x/week. Tempo in between. Drop the hills. Full recovery between speed reps

DW wrote:

Sub23Hopeful wrote:Also, I’m doing stadiums/hills once a week and 60m explosive starts once a week. For strength I run 400/600s at a moderate pace with decent rest too.

You need more speed work. Should really be doing speed 3x/week. Speed endurance 1x/week. Tempo in between. Drop the hills. Full recovery between speed reps

No... you need speed once a week. You can't just rush speed development. No point in doing speed endurance this early, GENERAL->SPECIFIC

You should do something like

MON-SPEED flying 30s, 20s etc

TUES-OFF

WED-Extensive Long Tempo 200-600m 70-80% reps 1200-2000m total volume 2-5' rest

THURS-OFF-

FRIDAY-Intensive short tempo 85% 100-300m reps

SAT-HILLS/SLED WORK

and besides running, do plyos 2 times a week, olympic lifts, heavier lifts on off days

penisman88 wrote:

DW wrote:

You need more speed work. Should really be doing speed 3x/week. Speed endurance 1x/week. Tempo in between. Drop the hills. Full recovery between speed reps

No... you need speed once a week. You can't just rush speed development. No point in doing speed endurance this early, GENERAL->SPECIFIC

You should do something like

MON-SPEED flying 30s, 20s etc

TUES-OFF

WED-Extensive Long Tempo 200-600m 70-80% reps 1200-2000m total volume 2-5' rest

THURS-OFF-

FRIDAY-Intensive short tempo 85% 100-300m reps

SAT-HILLS/SLED WORK

and besides running, do plyos 2 times a week, olympic lifts, heavier lifts on off days

Speed work once a week... LOL. Good luck getting faster!

I’ll add another speed day, but why do you suggest dropping the hills? I’ve read they act like a supplement; in other words, they help develop power/recruit fast twitch muscle fibers to produce on the track. And if I’m doing 60s one day, what other distances should I do on other speed days? Thanks for the post

As of right now; this is the training plan I’ve created/been following(any advice on what I should add/remove will be appreciated):

Day 1 Overdistance intervals/endurance

EX: 400s/600s @ 75ish % w/ a few mins recovery. (Right now I’m at ~ 2000m)

1 mile warmup/cooldown

Day 2 Lifting AM (cleans, front squat, etc)

PM Strides/drills/any other recovery work

Day 3 Hills

Usually continuous running on hills, emphasisizing on exploding on the incline and maintaining form.

Day 4 Lifting AM (hang snatch, hamstring curls/lunges, etc)

PM drills/strides/hurdle flexibility

Day 5 Speed

60m starts (different variations, 3 point, falling, standing)

Day 6 Lifting (back squat, bench, push jerk, etc)

Day 7 - ? I might add another speed day here or just do a short recovery run

Core/stretching everyday.

To me this seems like a good reasonable plan. Is this all dictated by your coach?

Staying healthy is probably the most important part of improving so make sure to back off the intensity if you feel like you’re on the edge of breaking down

What are your PRs at other distances?

Yes, everything up until day 7 is dictated by my coach. Was just wondering if I’m doing what I should be to reach my goal.

My knee has been bothering me for a while and even with rest it’s not gotten better so I just train through it.

As for other event PRs:

55m indoor: 6.9

100m: ?

300m: 36 high in practice

400m: 52 low in 4x4 relay.

Thanks for the post