I never had great speed, i ran 28-29s on avg(ran 27high twice all out) when i was doing track races and cross country but ive been on the road for a while and im slower.. breaking 30s takes a lot of effort. I am on my 2nd week of 200s training. I did 30.16 and 29.78 my first week. Today wasnt that much faster. 30.18, 29.59, 30.02. And my effort was quite high. Anyone had success with the 200s avg joe training ?
Never heard of the 10 week average joe 200s training is. What is this program?
Sub-8 Mile wrote:
Never heard of the 10 week average joe 200s training is. What is this program?
I think it involves playing dodgeball. Is patches your coach?
I assume you mean this post from OldPost on page 1?
I tried it this year. Not on track, but on a bit of road, same every time. I chose a slight uphill to not risk injury.
Improved some, but leveled off too soon I think. I may have been a little too tired on the reps since I normally did workouts the day before
#1 2@30.5s
#2 3@29s
#3 4@29.2s
#4 4@28.65s
#5 3@28.75s
5 weeks skipped
#6 2@28.6s
3 weeks skipped
#7 5x30s sprints as maintenance on holiday
4 weeks skipped
#8 4@28.7s
2 months skipped
#9 3@28.95s
I have stopped at 4 since 5 starts to cost some in recovery to the next day and I did this in addition to workouts.
In addition I am better at using 5x10s hill sprints, consistently without breaks. often 2 times a week.
But one can gain a good improvement fast and maintain that without too much effort. I feel much better at the end of hard running and at least feel I have more power in the kick. Definately this running is good for my top end speed running form. I may have the main problem there.
I did not follow the exact same training routine as Joe, but I did a weekly speed session of all-out 80s, 100s and 200s on the track for a while, probably in the 400-800 range of total sprint volume.
My 200 speed improved from 31.xx to 28.xx and I feel there is still room for improvement if I can afford to focus on speed, which I will probably try next season (marathon training now).
Ok thanks for the replies so there is some improvement doing this weekly,..
week 3 i did 3x200m in 29.68, 29.62, 29.43
Would be nice to see sub 29 again, ill keep at it
Are you trying to improve your kick or improve your 200m sprint times? If the latter, you should be doing way less weekly volume than a distance runner, among other stuff.
Improve my 200m time hoping itll give me a stronger stride for the longer stuff when i build again. I came off running 60mile on avg weeks all summer took 3 weeks off and started running 2-3times a week when i started the 200s. Im running very little right now like 10-15mile week on avg. Plan is to gradually up the miles but slowly and over a period of 10 weeks working on the 200m time
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