[Zack Trapp]

Zack Trapp on June 25, 2012 at 7:56 pm #18460

The title pretty much says it. Basically, most athletes go right around double their 100m time for the 200m which is off potential. Considering the fact(?) that acceleration accounts for about a one second slowdown in 100m, the second 100m should be about 1 second faster than the first, and 200m times should be lower that double 100m times. However, people slow down. This is very basic. Ok, basically I’ve been wondering about programs and things that work well to reduce slowdown in the 2nd 100m. Thoughts?

[GiveYourBest]

GiveYourBest on June 26, 2012 at 12:13 am #116946

…tempo runs to boost your endurance?

[Mccabe]

Mccabe on June 26, 2012 at 1:19 am #116947

You need to remember that people can’t run around the bend as fast as they would in a straight line.

[cdnsprinter]

cdnsprinter on June 26, 2012 at 7:04 am #116952

run lots of high quality tempo upwards of 70% and
focus on keeping the hips and knees high till the end at lower speeds first compared to race pace(I see too many people, that can’t hold form, going for distance or shooting for total volume when doing tempo runs.It just depends on your goal.)
You need to be super fit to run that second 100 as effectively period.(I mean super fit to run the 200,not just the 100..and throw in a 200 here and there in comp)
focus on relaxation and technique all the way through
run the curve…practice,practice and practice, not just when doing 200’s, run alot of 80,100 and 120’s. The more efficient you get at running the curve,the more energy you’ll have left for that last part.
learning to transition from running the curve to run the straight should give you kind of a slingshot effect if you do it properly
as for the mental aspect of it, I try to approach the second 100 as just”go there and have fun ”instead of thinking like ”ahhhh it’s a looooong 100”, out of the curve, just let it go!

(btw I’m not saying I’m mastering all those things either,I’m just sharing some of the information that I feel I’ve been fortunate enough to be taught along the way)

[Josh Hurlebaus]

Josh Hurlebaus on June 26, 2012 at 7:49 am #116953

Imo, the end of the 200 is more about managing cues throughout the race to delay CNS burnout than doing an insane amount of tempo.

[Craig Pickering]

Craig Pickering on June 26, 2012 at 7:55 am #116954

Im with Josh. I fail to see how running at 50% intensity will have any real transfer to fatigue resistance over 200m. Maintaining technique, and doing fast runs over 150-220m in training should also help.

[Mccabe]

Mccabe on June 26, 2012 at 8:26 am #116955

I don’t think putting a rolling 100 that is equal to your 100 PB on top of the first 100 is that big an ask if you train specifically for the event. What does your training set up look like?

[cdnsprinter]

cdnsprinter on June 26, 2012 at 11:34 am #116959

Im with Josh. I fail to see how running at 50% intensity will have any real transfer to fatigue resistance over 200m. Maintaining technique, and doing fast runs over 150-220m in training should also help.

agreed.
As for tempo 50% or insane volume it is not what I had in mind either. I should have been more specific in my original post.(and it has been editeda little to reflect my thoughts)
What I had in mind was more like multiple 120-250 runs between 70-85% with focus on good technique all the way through and when you can’t hold perfect form to the finish line, it’s either time to stop or take longer breaks, and if longer breaks don’t do it, then it’s time to call it a day. In other words in this particular situation I would favour technique and lean towards ”quality” volume over rest periods or density and volume just for the sake of doing volume.

*In relation to the original subject of this thread, I’ve experienced good results with either ascending or descending distances or a mix of both within the same workout compared to multiple runs of steady distances within the same workout to achieve this particular goal.

hope this helps a bit!

[W.E. Price]

W.E. Price on June 26, 2012 at 1:58 pm #116961

…multiple 120-250 runs between 70-85% with focus on good technique all the way through and when you can’t hold perfect form to the finish line,..

We found good results this spring in doing similar work. Particularly the 12x140m straightaway sprints @ 90% with incomplete recovery. We typically measured separate 20m splits (20-40m & 120-140m) in each rep with the aim at staying within 5-10%.

Certainly feel that, for us, these benefited more in this regard than the 250’s or 40- second run sessions that preceded it.

[Mccabe]

Mccabe on June 26, 2012 at 7:48 pm #116963

I’d agree with W.E price. You can get better volume in at higher speed with reps around 150, using myself as an example. When I was aiming to run under 23 seconds for the 200 I could maybe get out 2 x 250 at 23 pace (29-30) where as I could get many 150’s out in the sub 23 pace.