Could I lower my 200m time from 25 to 22.5-9 in one year?

Run short fast hills for true power. Shuttle sprints on the football field are very good for speed endurance. Run a couple of 800 meter races as well. It will really help you over the last couple of hurdles. Good luck! Keep us posted.

steve "red" wrote:

Run short fast hills for true power. Shuttle sprints on the football field are very good for speed endurance. Run a couple of 800 meter races as well. It will really help you over the last couple of hurdles. Good luck! Keep us posted.

People always advise me to run short hills quickly, but i've never really understood why. Can someone explain to me how hillwork can improve power? I think I'd be more motivated to run hills if I understood the mechanics of it.

You can run all day with minimal use of your arms on the flat. You must use your arms when running uphill, therefore developing your upper body. The push of your ankles while running uphill will prove big dividends to your hurdling. Running hills is basically a staple for any hurdler, sprinter and middle distance runner.

I hate too derail this thread, but i too have the same question. I have a pr of 53 flat in a 400 in a jv meet from high school, and a 25 low 200 thread at the end of a workout. But i am trying to lower my 200 so that in turn i can lower my 400.

No weights, just 30m flys (pr of 3.43) every week. I'm running college cross this year (going into freshman year), but im training alone so i can use whatever to achieve a 23.5 (hopefully).

I have until the end of track for my first block of training. Any advice for the opposite side on the spectrum (distance instead of hurdler). Comments?

I am by no means an expert on sprinting or running, but it sounds like you shouldn't be doing too much cross country stuff, more explosive sprints and weights (if you want to hit 22.9). I know you said you're doing weights, but a ton of 200's, 300's and 400's would do you well. Also like another poster said, doing hills is good.

don't think about it too much, just go to a track or a hill in your neighborhood and do some hard sprints and get it over with (if you start to get bored with a specific routine day after day)

good luck and have fun

1/10

Needing direction wrote:

3x6 bench press(115lb)

HAHAHAHAHAHA you are really weak

Of course I'm weak. Through consistency and gradually putting on more weight, obviously i'm going to get stronger. That's the whole point of weight-lifting, fyi. I know there are a couple of people here that don't really see the advantages of weight-lifting like you.

sdfasfdasfd wrote:

Needing direction wrote:

3x6 bench press(115lb)

HAHAHAHAHAHA you are really weak

He's going to be stronger than you within 4-5 months.

sdfasfdasfd wrote:

Needing direction wrote:

3x6 bench press(115lb)

HAHAHAHAHAHA you are really weak

115 isnt bad for runner. I doubt I could lift that...

Incorporate 60m alactic sprints at 98% effort. Do them on the track. Focus on making every stride powerful, essentially try to accelerate all the way through. Imagine the first 30m of a sprint where you are still coming up out of the blocks, an try to do that for 60m. Start with just 4 2x a week, and build up from there. Best way to improve pure speed.

This sounds great, i'll do this along with hillwork after XC practice.

If your focus is speed, the distance running is probably counterproductive.

The strength training is a start, but could be much improved. Read everything by Drew Baye, Arthur Jones, Dorian Yates. Join a gym which has standing calf raise machine, lying leg curls, glute-ham machine if possible...

Throw some push ups in there at the end of workouts. For a 150 pound runner a 115 bench press is nothing to scoff at. Im sure I dont have to tell you this but lol dont listen to the haters on here and work hard. I know generally football players work to be able to max at their weight and I would venture to say you could come pretty close.

weighted Jumping squats, work on form. Work up to full body weight.

Explode like a fagot when you jump. Scream like a ho when you do it, it helps. Also, try to do this in public at a gym to get stares. It works.

Watch out with the cross-country training. In high school, I did cross country for my junior and senior years in an effort to get more endurance for the 400m. While I got more endurance in general, as I was able to run a 200m, 4x200m, 400m, and 4x400m, and not be completely wasted afterwards, my 200m top end speed worsened, probably as a result of not having compensatory speed training for distance training I was doing (only 35/mpw).

My PRs by year:

9: 24.2, 54.5

10: 23.2, 53.9

11: 24.0, 53.5

12: 24.1, 51.9

Remember that the 200m is a sprint event.

Good luck!

1. No more distance runs.

2. Incorporate more explosive lifts. The Squat Press aka "Thruster" is a good start in that it requires very little instruction vs the usual Olympic Lifts such as the Clean or Snatch.

3. Short, Fast, Sprints, Repeat.

4. Find a good sprint coach to work on form and eliminate excess movement.

Alan

no.

dont use leg curl and leg extension machines unless you want to get hurt. they put too much stress on specific muscles and not enough on others, so either you will hurt something while lifting, or your legs will become unbalanced in strength and you will get hurt while running. do aggressive plyometric workouts. they build explosive muscle better than just about anything and you dont need heavy weights to do them, just your body weight or maybe some like medicine balls and/or light dumbells. focus on form. plyos will build a healthy, even muscle strength ratio, helping to reduce injury and build fast-twitch muscle.