Train for 200m?

Question

I'm running a 200m race in a weeks time.

I ran it last year and got 32secs but i need to be less than 30secs. Has anyone got any advice on how i can improve my time?

Or what excercises i shud be doing?

And what food to eat and not to eat?

Answer 1

To knock 2 seconds off in the space of a week or so is not going to be easy.  All the sprints (up to 400m) require a great pick-up and transition phase.

The 200m needs a specific balance between power and timing from the blocks with starting on the bend.  Have you tried running some 250m training runs (this will improve your finish and pace judgement) and 100m (to improve your start and speed)?

It can also be difficult if you are drawn on the inside line, not able to get into your full rhythm quickly so maybe do some training on the inside two lanes of the track as well to see how you run with a cut-down stride.

What to eat depends on your metabolism but most of the time it's good to eat food high in proteins and carbohydrates (jacket potatoes, pasta, chicken).

Some variety is good, but don't overdo the changes or you will not feel confident on the blocks.  Progress takes time.

Good luck!

Answer 2

If your on a track team then your coach should have went over all of this. I suggest no cokes or carbonated drinks starting now. Do not wear Nike shocks, they apply excessive pressure to your feet. I wear asics and they do OK. Get lots of sleep, train hard until the day before and then rest and stay out of the sun. If you need to acquire a more accurate running form then go to a 'speed camp'. i am doing one now for soccer and we learn a lot about stretches because it is taught by the track coach.

Answer 3

lets face it you have no chance of taking 2 secs off your time in a week and the faster you take of the sooner you will die in  you should have been doing reaction, block work plyometrics and a host of toher stuff your spikes should be run in even I couldn't get you to lose 2 secs in a week so just go out and do the best you can and if you like running fast join an athletics club for next year hehe 2 seconds in a week if you manage that you will have the secret of secrets

Answer 4

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.