200 Meter Training

The 200-meter run a middle-distance sprint. While the sprinters with the outstanding speed excel at 100 meters, the more endurance-minded sprinters seem best suited for the 400. Right in the middle, the 200-meter sprint usually pits runners who specialize at the 100 against those whose preference is the 400. The key to getting best results at 200 meters is to figure out what a runner does best and then use it to develop the runner's skills at the mid-range distance.

  1. Develop Strengths

    • The key to success in the 200-meter run is to figure out the runner's strengths and weaknesses and then work out a training plan that addresses both. The urge to spend all of the training time fixing the weak areas will often leave a runner short of the ultimate goal. If speed is the issue, then it is usually best to spend a lot of time continuing to work on the runner's stamina strength while working in drills to build speed. For the 100-meter specialist, training should stress speed while working in stamina activities as training progresses.

    Strength and Speed

    • Training to get stronger is the same thing as working to get faster. Those two things work hand-in-hand. Lifting weights, running hills and sprinting on the beach will make the legs stronger and increase sprinting speed. Endurance runs and extended-distance sprinting are also a big part of the strength and speed training program.

    Mental Approach

    • To be successful at 200 meters, a runner must refine the ability to relax the muscles while carrying a high rate of speed. Once the initial 40 or 50 meters are completed with a massive push, the rest of the race is a test of the ability to let it flow and get into a gliding form without forcing the issue. It is not possible to all-out sprint the full 200 meters, and a good plan for relaxation leads to success.

    Slower Practice Runs

    • Sprinters who perform their training runs at full speed tire more quickly and get in less total running. One training method that has proven effective is running sprints at race distance, but maintaining a slower pace. That will allow the runner to get more running done and will therefore increase strength and muscle endurance. This practice will also be less likely to produce training injuries and will give the athlete the chance to focus on running form.

    Race Strategy

    • As competition season gets closer, it is important to work on race strategy. Everything from how to set up the blocks to how to run the turn on the track need to be practiced during training. The runner should work the first 50 meters over and over to get the feel for getting up to speed quickly, and should rehearse the full race to find the pacing cues that work to keep the runner relaxed and while gaining speed while running with a smooth and steady gait during the latter stages of the race.