200m training
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17th Jun '06, 6:55am
Hi I am 23years old. Its been 5 months since I stopped running due to a knee injury. after exactly 2 months there is a local competition. I want to participate n run 200m. I want to get to peak in this 2 months. My personal best of 200m is 23"60. So can any one please give me a training schedule for 2 months to get to peak, including nutrition also if possible. I dont have a gym for weight training but can go for swimming. So can anyone plese help me.
200 Training Answered
22nd Jan '07, 4:33am
Ok, here is a training schedule that will help you get back there:
4 weeks of this:
Monday: 6 x 300 with 4 minutes recovery; the last 2 short really bite
Wednesday: 2 sets of 4 x 150 metres. 5 minutes rest in between runs, with 10 miuntes in between each set. This should be at 95% of maximum speed
Friday: 200 down to 110 on the bend in 10 metre decrements (i.e. 200, 190, 180 etc). Slow walk back recovery. The emphasis is on smooth hard bend running
Then 4 weeks of this:
Monday: 3 x 300 with 8 minutes rest, fast. Practice bend breathing
Wedneday: 4 x 120 with 10 minutes recovery, flat out 40m, cruise fast 40m, flat out last 40m
Friday: Block work over 50 metres on the bend x 6.
Acceleration runs on the straight; roll into the marker for around 20 metres then 100% technically perfect full speed for 40 metres.
There's more but that will start you.
Ed