200M+ help?

Question

ok so i cant run a 100M fast( i think) 13.68

but when i try and do the 200 or higher im am just not able to maintain the pace.

Any ideas of why?

Any ways to help me be able to maintain the pace?

plz help!!!!!!

Answer 1

I'm not sure what kind of workouts you are currently doing but it sounds like you need to train your Lactic Acid system which will improve your speed-endurance.  There are about three types of workouts you should be doing.  The first includes sets of fast reps with short rest between reps and a little more rest between sets.  A sample workout is: 1-2 laps of striding straights/walking the curves; 3-5 starts for technique, not speed; 2-4 starts at full speed (rest 1-2 min between reps, then 3-5 min rest before next set of exs)[for these starts you only need to run 20-30m]; 2-3 x 60m run from blocks (with commands and gun start if possible)(2-3 min rest between each; rest 3-5 min before next ex); 2-4 flying starts going 30-40m (1-2 min between each); cool down.  Another type workout you need is extended sprints that create oxygen debt (this one really helps your body learn to function in an acidic or tired state).  An example would be run 3 X 300m at about 85-95% speed with 15 min rest-walk between reps.  The third type is to run at 70-85% speed but allow shorter rests.  An example is 2-3 sets of run a 300m at 75-80% speed, quick walk for 100m, run a 200m at 70-85% speed.  Rest by walking a 400m between sets.

Also depending on your age and gender a 13.6 100m may not be that bad.

I was a sprinter in junior and senior high and college (100m-400m).  I hold a state record and was a 3-time NCAA Div II All-American.  I have also coached track at high school and college level. (Just so you know that I know what i'm talking about)

Good-luck.  Hope this helps.

Answer 2

Try building up your endurance by running the 200 at practice at the same pace you normally do, then gradually increase your pace and by your next meet it should buid up. your body isn't probably ready for that distance at that pace yet so you have to prepare it.