You gotta ask yourself: is the speed in place? It may be easier to run 22.8 if you get your 100 down to 11.20 rather than focus on special endurance. It is not easy to run
(2.0 X 100m) for the 200.
JohnG109 has a valid point but there are a couple ways you can attack it.
That being said, I think I ran 22.79 when my 100m PR was like 11.37. That was before learning about Charlie’s methods. I basically just did a bunch of 200s at 85% in training. My lifting workouts were very good however and I got a great supercompensation window from that at the end of that year.
Mortac, your suggestion that speed may not be in place for a 22.8x performance is interesting. This had not occured to me - I had always assumed 11.3x was well clear of the speed needed for a 200m at that pace. Perhaps I was mistaken.
V. interesting!
Nik, I haven’t. I will though, next time I compete. Past experience suggests that my strength lies in my rolling speed rather than any acceleration ability.
JohnG: admittedly Special End. does not play a major part in my training. That said, I do compete very reguarly (most weekends), and these serve somewhat as training sessions.
Would the latter be run as a single session? ie. 3x100m, then 2x150, then 150m +100m? If so, what recovery between reps and sets?
[QUOTE=mortac8]You gotta ask yourself: is the speed in place? It may be easier to run 22.8 if you get your 100 down to 11.20 rather than focus on special endurance. It is not easy to run
(2.0 X 100m) for the 200.
JohnG109 has a valid point but there are a couple ways you can attack it.
That being said, I think I ran 22.79 when my 100m PR was like 11.37. That was before learning about Charlie’s methods. I basically just did a bunch of 200s at 85% in training.[QUOTE]
I agree, i’ve run a 22.52 FAT 200m off an 11.32 FAT 100m PR. From the training I was doing at the time, I found that there was a good balance between the Endurance and the out and out speed work.
One of the sessions I had to do to was 350, 300, 250, 200. This was more of a 400m session, but absolutely necessary to run a decent 200m.
We also did 2x150’s from the 200m start running the bend as hard as you would in a race, and learn to carry that speed through into the straight. Then, in the same session we’d do 2x150 from the 150m start to try and maintain form for the home straight. I ahve to say I found them pretty successful…
hey gluck with than session, you made a pretty good choice but you have to be mentally ready for the session because its not as easy as it looks. As for 200, 250, 300 i always go through it the other way around so i do 300, 250, 200. I think it depends on the type of athlete you are, but in my case i will never perform a desent 300m run after blasting a 250 and a 200, but i can pull out a good 200 and give it all i can after a 250 and a 300m run. Make your choice and goodluck. Been wondering, did you not run in the uni games?