Getting my time down?

Question

Hey guys, I need to make my time for the 200m smaller. Right now I'm at 34.9 :| This is my first year doing track, freshman in highschool. What goal should I aim for and what types of excercises should I do? FYI I practice with the distance people because I'm doing the 400 next year, but my other coach signs me up for the 200 haha

so yeah, any help is appreciated :)

Answer 1

Running the 400 is one of the hardest events.  To get times down for the 200, you may look at the gym for strength and endurance - talk to your coach about what exercises you need.  Good luck.

Answer 2

Running is always good, ha, but no seriously... this is the ultimate workout for the 200m race

First of all just warm-up and make sure your muscles are really ready for a workout, a mile or two might be good just take it slow, and probably wear sweats to help.  

Second, stretch you quadriceps (the ones in front of your thighs) really well, b/c if you run a sprint as hard as you can w/o stretching these muscles specifically you are probably going to pull or tear a muscle, and that sucks. Your groin should also be stretched really well too (I tore mine in the first 3 steps of a race because I didn't stretch well enough and moved too fast for my own good, ended up finishing in last w/ a 28 =(  ) Then do the regulars like calves, hamstrings etc.

Third you want to make sure you are still warm so maybe run some more, but if it's a hot day out and you didn't stretch for too too long then you can just start the real workout.

Step four, jog 100m, then speed up to a quick jog for another 100m, and then run full-out for 15 seconds, after the thirty seconds slow down to your quick jog pace for another 100 m, then slow down again to your slow jog for 100m.

Step five, repeat 4 more times so you end up doing the entire workout 5 times.  Now, when I say repeat I mean repeat.  So once you've finished 1 repetition of this workout from h**l you do the entire thing over again, meaning after the 100m slow jog at the end, you jog another 100m very slowly.  Without this break, I'm pretty sure this workout is physically impossible, lol.  That's because you're never supposed to really stop moving.

Step 6, once a week increase the repetitions by 1, but don't go above 10.  And once every two weeks increase the time you run at max speed by 5 seconds, but don't go above 30 seconds.

Now this workout is great not only for 200m, but also for 400m.  It's really a 400m training exercises that makes you into a minuteman(or girl) meaning you can run another race (the 200m) on a second's notice and do well in it.

The reason you go from a slow jog to a medium jog is to give your muscles a chance to relax, but not rest.  And the reason for the times is because this is about how long you run full-speed for these given races, since you are only in high school.

Also remember to pump your shoulders hard and fast when you are sprinting!  And work on your form too (assuming it isn't perfect)  Don't run flat-footed, just stick your head down and run like you're falling into the ground.  Wierd explanation I know but try it you'll see what I mean.

Something else you can do to help your start time is reflex exercises.  Have someone clap (or do it yourself but that's a bit awkward) and when they do raise your knee and bring it forward and down like you are running but as quickly as you can.  It is best to do it on grass so you can imprint the grass.  You should probably be tearing it up and getting the ground all muddy/dirty if it isn't already.