I'm doing ET's 5 x 200m Sprint Workout...

You need to provide much more info.

How much rest are these on? You could be doing anything from your hypothetical 400 pace to 800 pace for these, meaning your 200 ability could be 3-5 seconds faster than that 33.

I jog 600m, which is like 3:20-3:40, and I rest the remainder of the 5min., like the post says http://www.letsrun.com/forum/flat_read.php?board=1&id=27488&thread=27488#ixzz4Ill0tHVK

Oh, and my personal best quarter's like 66-68ish

Okay, so I predict that by the end of the 10 weeks, my relaxed 200 will go down to 31sec, suggesting a 400 ability of 62-64 secs, and my full out 200 could possibly be 29-30 seconds. Y'all think this is a realistic prediction or am I way out off my head?

Training Update!

Week 1: 35, 36 (my GPS watch can't do fractions of a second)

Week 2: 34, 35, 36

Week 3: 34, 35, 35, 35

Week 4: 33 (PB 200m time, yippee!), 35, 35, 36, 35

Week 5: 33, 35, 34, 36, 35

Five more weeks of these muscle contractions :) I think I'll drop a 32 relaxed by week 6 or 7. I'll probably get down to a 30-31 by week 10. Let me know what y'all think!

Good workout and I may start up the same when it gets lighter out in the evenings. I would have guessed you could go a bit faster for 200 based on your other workouts you've posted though.

You're Sprint's and Quarter's need improvement.

Training Update once again

Week 1: 35, 36 (my GPS watch can't do fractions of a second)

Week 2: 34, 35, 36

Week 3: 34, 35, 35, 35

Week 4: 33 (PB 200m time, yippee!), 35, 35, 36, 35

Week 5: 33, 35, 34, 36, 35

Week 6: 33, 34, 34, 35, 34

Thanks HardLoper and hillstuff. Yeah, that's why I'm doing this workout. It'd be funny though, if after all this I could only muster a 65-66 lap. I suppose that's better than having only a 70sec. lap. Thanks for reading, and where do y'all think the sprint times will be after 10 weeks?

Of course sprinting ability correlates with middle distance and long distance racing capability. The best distance runners in the world can run 22-23 for 200m with a running start. The best 800 runners are even faster, some 10s or faster for a running start 100m.

Your 29 200 is a good goal but I don't think you'll get there with these workouts. My guess is 30-31 is possible short term

I figured this workout was sorta like a "teaches neuro-muscular efficiency" session since it's relaxed dashing, 400m pace, and it's the only actual sprint session in my training as of now. I remember when I didn't have to go to work, I ran a sprint workout in the afternoons after my fast run sessions and I got my 40yd. to 4.97 and my 100m to 13.05. I think if I had my top speed like I did last year, these 200s would probably be faster, and if real sprinter workouts were done ability would improve.

The simplicity of this workout/protocol and training concept is attractive. The story behind this workout is nice. ET talking about a Joe that ran 10min for two miles in high school but now barely a 5min. mile, ran this workout while increasing his mileage, built up to 70mpw, got his relaxed dashes from 29 to 25.8, and now runs the mile in 4:30 and 15:30 for 5k in the matter of a year. I guessed that this workout taught good sprint technique, which would allow for huge "beginner"-like gains and raise the athletes's potential without sacrificing stamina.

This sounds like a dream to a distance man, just one workout a week during track season and it's done? All I gotta do is add a sprint at the end of my sessions and it's done? Alas, it might be too good to be true. It does work apparently. Not sure if I could keep my improved speed long term, that's the real question.

Update

Week 1: 35, 36 (my GPS watch can't do fractions of a second)

Week 2: 34, 35, 36

Week 3: 34, 35, 35, 35

Week 4: 33 (PB 200m time, yippee!), 35, 35, 36, 35

Week 5: 33, 35, 34, 36, 35

Week 6: 33, 34, 34, 35, 34

Week 7: 32 (PB! Still not all-out though), 34, 33. GPS Watch ran out of battery. 10min. hissy-fit, followed by 3miles jog. Same distance today, but 400m less sprinting.

I suppose things happen the way they do for a reason. I need to make sure my watch is charged. Thanks for reading. My guess is that I'll hit a 31sec. relaxed 200 by Week 9 or 10, and a fair 400m estimate would be 63-64 at this rate. Would do you guys think of this? Thanks for reading.

Are you a woman?

is ET John Kellogg?

Speculator Sam wrote:

Update

Week 1: 35, 36 (my GPS watch can't do fractions of a second)

Week 2: 34, 35, 36

Week 3: 34, 35, 35, 35

Week 4: 33 (PB 200m time, yippee!), 35, 35, 36, 35

Week 5: 33, 35, 34, 36, 35

Week 6: 33, 34, 34, 35, 34

Week 7: 32 (PB! Still not all-out though), 34, 33. GPS Watch ran out of battery. 10min. hissy-fit, followed by 3miles jog. Same distance today, but 400m less sprinting.

I suppose things happen the way they do for a reason. I need to make sure my watch is charged. Thanks for reading. My guess is that I'll hit a 31sec. relaxed 200 by Week 9 or 10, and a fair 400m estimate would be 63-64 at this rate. Would do you guys think of this? Thanks for reading.

If you can do 5 x 200 @ 32 secs you may be able to run 30. If you need a five minute recovery between 200s your effort is hardly "relaxed". More like 90 percent.

Have you recorded the progrsssion of your running form?

Iowa800 wrote:

Speculator Sam wrote:

Update

Week 1: 35, 36 (my GPS watch can't do fractions of a second)

Week 2: 34, 35, 36

Week 3: 34, 35, 35, 35

Week 4: 33 (PB 200m time, yippee!), 35, 35, 36, 35

Week 5: 33, 35, 34, 36, 35

Week 6: 33, 34, 34, 35, 34

Week 7: 32 (PB! Still not all-out though), 34, 33. GPS Watch ran out of battery. 10min. hissy-fit, followed by 3miles jog. Same distance today, but 400m less sprinting.

I suppose things happen the way they do for a reason. I need to make sure my watch is charged. Thanks for reading. My guess is that I'll hit a 31sec. relaxed 200 by Week 9 or 10, and a fair 400m estimate would be 63-64 at this rate. Would do you guys think of this? Thanks for reading.

If you can do 5 x 200 @ 32 secs you may be able to run 30. If you need a five minute recovery between 200s your effort is hardly "relaxed". More like 90 percent.

Have you recorded the progrsssion of your running form?

You can run at 95, maybe even 100% and still be "relaxed"

HardLoper wrote:

Iowa800 wrote:

If you can do 5 x 200 @ 32 secs you may be able to run 30. If you need a five minute recovery between 200s your effort is hardly "relaxed". More like 90 percent.

Have you recorded the progrsssion of your running form?

You can run at 95, maybe even 100% and still be "relaxed"

Not the way the original poster is referring to relaxed and full out.

Iowa800 wrote:

HardLoper wrote:

You can run at 95, maybe even 100% and still be "relaxed"

Not the way the original poster is referring to relaxed and full out.

Okay, you can run 95%, be relaxed, and not "full out"

Update

Week 1: 35, 36 (my GPS watch can't do fractions of a second)

Week 2: 34, 35, 36

Week 3: 34, 35, 35, 35

Week 4: 33 (PB 200m time, yippee!), 35, 35, 36, 35

Week 5: 33, 35, 34, 36, 35

Week 6: 33, 34, 34, 35, 34

Week 7: 32 (PB! Still not all-out though), 34, 33. GPS Watch ran out of battery. 10min. hissy-fit, followed by 3miles jog. Same distance today, but 400m less sprinting.

Week 8: 33, 35, 35, 33, 35

Not every workout's a winner. Oh well, I've got two more weeks, so there'll be two more oppurtunities for improvement. Thanks for reading.

Oh, and joalturn no I'm a hermaphrodite.