Elitetrack: Sport Training & Conditioning

i was just curious as to what a typical time for a 11.45 type runner would be in the 200? I keep running 23.9x… shouldn’t i theoretically be running faster than that? My coaches have me running a lot of longer stuff during practice but my 200 just seems to not get any faster… is there anything you guys suggest or a typical workout you would use for this?
Thanks
Luis

I have guys around 11.30-11.40 and they run ~23.00 give or take.  We don’t do anything longer than 180m special endurance…ever (unless it’s the occasional 200m extensive tempo run).

a formula that i made up that i think works for the “average person”  (meaning people with good training and or speed endurance should be able to run faster) take your average 100 -hand time- time that you can confidently and consistently hit, multiply it by two and add .6 seconds

so thats 11.2x2 = 22.4

22.4          
+ .6
———-
23.0 hand time or 23.2x fat

premium - 04 May 2008 04:53 PM

a formula that i made up that i think works for the “average person”  (meaning people with good training and or speed endurance should be able to run faster) take your average 100 -hand time- time that you can confidently and consistently hit, multiply it by two and add .6 seconds

so thats 11.2x2 = 22.4

22.4          
+ .6
———-
23.0 hand time or 23.2x fat

I think that’s a little slow. That’s basically saying an 11.44 (11.2 hand timed) guy should run a 23.24. I think that’s about 0.5s too slow. Generally my guys run almost exactly double their 100m time. This weekend my top two collegiate guys went 10.79/21.81 and 10.85/21.67 and like Mort said for his guys I don’t do much if any speed endurance work beyond 180m for my short sprinters.  In fact this year I changed some things around and they actually never ran beyond 105m other than in tempo situations or meets.

The ratios below are from…

LOOKING AT 100-200 AND 200-400 RATIOS
Speed Endurance vs. Special Endurance 1 VS. Special Endurance 2
By Bret Otte, Assistant Coach, Central Michigan University and Dave Hunt, Assistant Coach, University of Toronto

Ratio of 200m/100m

2.010 High School
2.019 Elite High School
2.019 NCAA University Men
2.007 World Elite Men

Your times are more in line with high school times, so…

11.45 converts to 23.01

Do you know where I can find/get that article?

Star-
That’s great stuff. The thing to note is that the conversion is really an estimate and it depends what side of the spectrum you’re coming from. Guys with long sprint backgrounds tend to blow that out of the water. This is especially true for MJ (10.09, 19.32, 43.19) but also holds true for X-Man and Spearmon. For 100m specialists like Greene (I know, I know…he was a world champ but really the guy was a specialist) and Safa the conversion tends to place them fast.

Here’s a LINK to the article in question.

The link yielded an error message.  Can you post the URL?  Thanks.

Just go a google search for “LOOKING_AT_100-200_AND_200-400”

thanks for the responses guys
my coaches don’t really know what they are doing (in my opinion) they always have us running 300+ meter distances and hardly ever do speed work but the seasons almost over so what can you do….
i can never get my 200 to be anything close to double my 100
another problem i am having is that i was running consistent 11.4x and now i cant get under 11.6.. maybe its because of the fact that my shins have been killing me for a few weeks but i dont know what to do..

the formula i made was for the average person that you’ll probably find if you look at the majority of high school athletes….it wasnt a maximum it was closer to a minimum…...and all your guys run 2 times thier hundred what type a workouts do you do and how long would you think it would take to achieve that because (as you might of guess) my athletes fit into my formula (which is how i created it)

Mike Young - 04 May 2008 09:17 PM

I think that’s a little slow. That’s basically saying an 11.44 (11.2 hand timed) guy should run a 23.24. I think that’s about 0.5s too slow. Generally my guys run almost exactly double their 100m time. This weekend my top two collegiate guys went 10.79/21.81 and 10.85/21.67 and like Mort said for his guys I don’t do much if any speed endurance work beyond 180m for my short sprinters.  In fact this year I changed some things around and they actually never ran beyond 105m other than in tempo situations or meets.

mike why do you choose to stop long speed runs? is your option also for your 200m specialists? don’t you see anything of good to do some special endurance workout,
not for directly effect on 100m race but for auxiliary tool? I think that for a 200m sprinters (i’m not speaking about a 100m sprinter that runs one or two 200m in a season), some slight overdistance (220-250m) and also some 300m could be an usefull training stimulus.

luisodude - 04 May 2008 04:15 PM

i was just curious as to what a typical time for a 11.45 type runner would be in the 200? I keep running 23.9x… shouldn’t i theoretically be running faster than that? My coaches have me running a lot of longer stuff during practice but my 200 just seems to not get any faster… is there anything you guys suggest or a typical workout you would use for this?
Thanks
Luis

maybe for improve your performance in half lap you should run much in range 80-150m. “speed is the name of the game”, so working on your Vmax and maybe some more runs in 80-150m and you have good condition for a 200m race.
I hope you could improve your time as you want, good lucky!

ex400 - 05 May 2008 05:54 AM

Do you know where I can find/get that article?

Sorry, I missed the responses after I posted. In case someone hasn’t found this article….

http://www.coachr.org/LOOKING_AT_100-200_AND_200-400 RATIOS.htm

im an 800m runner -  but my 100->200m times are 11.7/23.3 (although i havn’t ran a 100m race in a few yrs) so if could run 23.3 off 11.7, you could defenitly go alot faster