Help me improve my TERRIBLE 200m

Hill repeats. Find a good steep hill and run it as hard as you can for 10 seconds. Walk down with full recovery.

Run in sand. All out for 10-20 seconds.

Play soccer or basketball. Explosive agility work will help too.

I’m conflicted on weights and squats.

Age?

Training age?

PRs?

What distance do you train for primarily?

Based off info you've given, best advice likely is to do

1) strides at least twice a week (4-6x100m accelerating to 800m pace (maybe a bit slower, maybe a bit faster) and holding for 70m or so

2) hill reps: 4-6 reps of 5-7 seconds at or near max speed, 3 minutes rest b/t reps. Maybe some flat surface top speed work too. Need more info to give you better advice

How steep should be the hill? Very steep to make it very hard to run?

Anyway:

M23

Mile 5:40

5k: 18:45

I would like to improve all of that but first the 200m because I am like two seconds slower than I should and it's frustrating.

You should erase the last mark during a dark and cloudy night.

Go to a track. Really.

On the phone wrote:

How steep should be the hill? Very steep to make it very hard to run?

Anyway:

M23

Mile 5:40

5k: 18:45

I would like to improve all of that but first the 200m because I am like two seconds slower than I should and it's frustrating.

What kind of other sports do you play and weight lifting, yoga, etc?

Dude never runs any further than 100m, then one day he decides to give a go, yep, too far he sucks.

Dude never runs anything less that 400m, decides to give the 200m a go, a walk in the park, ho hum.

Wanna run the 200m train for 400m.

Majorfer wrote:

I lack speed for the 200m, like seriously. I have yet to finally break 30 seconds for the 200m which is quite pathetic. Ideally I would like to run the distance in 25-26 seconds like a seasonned person or at least 28 like an average semi athletic person.

Methodology: I don't run on a track but on concrete. We, with a couple of friends, have been using a straigth neighourhood road, we have measured the course with a 10 meters band and marked the ground. When we are doing a time trial one is blocking the potential traffic from coming in front during a run and the other is doing the hand timing. There is no curve , it's all straight line, and the start must be still.

At the moment I am dead last, my best chrono is 30.2 and far from my objectives.

Practice running at full speed. For 60-70 meters. As fast as you can. Then rest for a few minutes and do it again.

Do explosive lifts. Squats, jump squats, medicine ball throws etc

Do Plyo. Stuff where your jumping, and stuff with explosive movements.

Also just run on a dang track.

Dang Dang wrote:

You should erase the last mark during a dark and cloudy night.

Dark *clear* nights are generally far darker than cloudy nights. Clouds reflect all the light pollution.

But maybe I'm misunderstanding your point.

200m master wrote:

Hill repeats. Find a good steep hill and run it as hard as you can for 10 seconds. Walk down with full recovery.

Run in sand. All out for 10-20 seconds.

Play soccer or basketball. Explosive agility work will help too.

I’m conflicted on weights and squats.

I agree mostly on all of these except sand running not only are you practicing improper form but the poor footing increases injury risk.

1.)My advice would lift dead lift, nordic curls, squats, cleans are all great.you don't need to go crazy on upper body training but a strong upper body helps you in short sprints.

2.)Train your core, its essential for maintaining sprint form.

3.)Plyos and jumps. Bounds, depth jumps, tuck jumps, and single leg broad jumps are some of my favorite exercises to increase power and receive strength.

4.)Sprint the most important part do as little as 30m to work on start an up to 300m for endurance.

Examples 8x30m 3 minutes rest 5x60-80m full rest 2x300m 10 minutes rest.

Majorfer wrote:

I lack speed for the 200m, like seriously. I have yet to finally break 30 seconds for the 200m which is quite pathetic. Ideally I would like to run the distance in 25-26 seconds like a seasonned person or at least 28 like an average semi athletic person.

Methodology: I don't run on a track but on concrete. We, with a couple of friends, have been using a straigth neighourhood road, we have measured the course with a 10 meters band and marked the ground. When we are doing a time trial one is blocking the potential traffic from coming in front during a run and the other is doing the hand timing. There is no curve , it's all straight line, and the start must be still.

At the moment I am dead last, my best chrono is 30.2 and far from my objectives.

Train by running 150M and 300M as fast as you can. 4x300 and 6x150

paris2024hawk wrote:

I agree mostly on all of these except sand running not only are you practicing improper form but the poor footing increases injury risk.

Works for these guys: