To Speed Kills and other sprinters/sprinting coaches: How can distance runners have some nice improvements in 200m time?

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Get some of Lance Braman's magic water..............

Want to be faster wrote:

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I'd start with what the Ethiopians seem to be doing: some 60 meter sprints (anywhere from 3-6 probably) a couple times a week. These sprints can be combined with an easy run (similiar to Renato's hill sprints but not on a hill). The advantage here is the 60's can ALSO improve distance running performance by improving running economy through less ground contact time.

Any single speed workout will only work for a period, then you will plateau, and 60 meter sprints are no exception. If you want to be a sprinter there are of course more workouts that are done (3 hard workouts a week being common), training all of the systems involved with sprinting. You cannot train speed that much if you want to be a distance runner, and I would think for most one workout is enough.

I'd love to see some training stories about what people have been able to do to improve as improving 200 times has always been an interest of mine. It's hard to run fast over long distances without good basic speed.

Speed Kills wrote:

I'd start with what the Ethiopians seem to be doing: some 60 meter sprints (anywhere from 3-6 probably) a couple times a week. These sprints can be combined with an easy run (similiar to Renato's hill sprints but not on a hill). The advantage here is the 60's can ALSO improve distance running performance by improving running economy through less ground contact time.

Any single speed workout will only work for a period, then you will plateau, and 60 meter sprints are no exception. If you want to be a sprinter there are of course more workouts that are done (3 hard workouts a week being common), training all of the systems involved with sprinting. You cannot train speed that much if you want to be a distance runner, and I would think for most one workout is enough.

What does the distance runner do, for instance, if he uses the 60's and plateaus?

In your experience, how much improvement is possible in seconds over 200-400m from start to finish?

Also, what about plyos?

Thanks.

I am a female middle distance runner who improved my 200 time. I ran a huge PR of 26 mid this past indoor season coming back after doubling in an earlier 400 (59.1).

I have been doing 50-60 meter fast strides after most of my runs when I'm not extremely tired this spring/summer. I also do drills (2 x 20 meters of high knees, butt kicks, carioca, a skips, b skips, and bounds)

In my last 400 of the season in July, I went out in 26 high and it felt okay. I attribute this to the strides, drills, and lifting I've been doing. I really do not consider myself speedy by any means, so if I can improve this much, you can, too!

What did you start at? 26 is fast.

I probably started somewhere in the 27 - 28 second range --I don't really know because that was my one (and probably last) open 200! Being a middle distance runner, I wonder how much faster I could go if I learned how to use blocks (ha ha).

I am continuing with the fast strides and drills as part of my training. I will keep you posted. I am trying to break 2:10 for the 800, so we'll see how it goes. I am also doing a lot of lifting / core stabilization training and longer intervals now that the track season is over.

You need some serious endurance work......with 26 speed, and trying to break 2.10??