Henry's Training for 100-200

kitkat1 · February 18, 2009, 4:41pm

Keep up the good work Henry. I did meet with you in Canberra this year and assisted some of your 2x100m relay work (I did coach some guy who caused an upset this year, only to have him … ummmm … encouraged to move elsewhere).

Henry you have a well planned approach to your training. Please don’t question yourself or doubt things are wrong. Something which might fail today may work the next. (Analysis breeds Paralysis)

My approach was to witness improvements thru GPP and SPP in areas you want to improve in (the basics - SL and SF, strength, plyo etc). With the data which gets thrown around (ok, maybe 6 weeks late or still waiting and tooooo late for assistance) have you identified weakness in your 200m (compare 20.79 and subsequent races).

I always worked on my 100m time as a bench mark for my 200m outcomes. When I could run a decent 100m (within 1/10th of PB) which felt like an easy race then I knew my 200m was ready. I equated that my 100m time x 2 less 0.5sec was a result which should be achievable.

Perhaps these sessions might come in hand:
3 x 3 x 150m (1 min rec, 8 min set rec - 90%)
3 sets (150m + 5m roll in 60m or 80m or 100m) R:30-60s SR:10
4 x 250m (8 min rec - 95%)
My fav 3 x 150m or 3 x 170m (R:10 min… 80%, 100%, 100%)

Just some thoughts

For those who may have wondered what happened to Henry, it appears he has relocated to Canberra to train with coach Matt Beckenham, who ran 400H at the Olympics. Apparently some 400m work is on the agenda, although continued development of his 100 and 200 speed remain the priority. Sounds like a good move by Henry. Beckenham is an Australian Institute of Sport “product” and would still be able to access at least the intellectual assets (advice from senior coaches, medicos, biomechanists et al) of that place.