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7/24/2019 200 Metres Training Program
1/6
200 metres Training Program
The following is an example of a 200 metre training program
(phase 1)for a senior athlete. Prior to starting any training, it
is recommendedyou have a medical examination to ensure it is safe
for you to do so.
Any application of this training program is at the athlete's
owndiscretion and risk.
Key to running notations used
4 x 3 x 400 (80! "3' # 8'$
This means sets of ! repetitions of 00 metres, with each
repetitionto "e run at #0$ effort, with a ! minute recovery "etween
eachrepetition and # minutes recovery "etween each set.
%or further details, see the &''% notation for running
sessions intraining programs.
%hase &
ach training session should include an appropriate warm
up"eforethe session and cool downafter the session.
eek &
onday %lexi"ility*ore sta"ility
+eight Training
Tuesday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
-eneral endurance
2 x ! x !00 (#0$) !/ #/
+ednesday%lexi"ility
*ore sta"ility+eight Training
Thursday%lexi"ility
*ore sta"ility
'naero"ic uality
! x 3 x #0 (#0$) !/ #/
%riday%lexi"ility
*ore sta"ility+eight Training
4aturday
%lexi"ility
*ore sta"ility
Plyometrics
edicine all
5arness or tyre
! x ! x !0 (60$) !/ #/
4unday%lexi"ility
*ore sta"ility
http://www.brianmac.co.uk/trainrep.htmhttp://www.brianmac.co.uk/trainrep.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/trainrep.htmhttp://www.brianmac.co.uk/trainrep.htm
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7/24/2019 200 Metres Training Program
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eek
onday%lexi"ility
*ore sta"ility+eight Training
Tuesday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
-eneral endurance
2 x ! x !70 (#0$) !/ #/
+ednesday%lexi"ility
*ore sta"ility+eight Training
Thursday%lexi"ility
*ore sta"ility
'naero"ic uality
! x 3 x 60 (#0$) !/ #/
%riday%lexi"ility
*ore sta"ility+eight Training
4aturday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
5arness or tyre
! x ! x 0 (60$) !/ #/
4unday%lexi"ility
*ore sta"ility
eek 3
onday%lexi"ility
*ore sta"ility+eight Training
Tuesday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
-eneral endurance
2 x ! x 00 (#0$) !/ #/
+ednesday%lexi"ility
*ore sta"ility+eight Training
Thursday%lexi"ility*ore sta"ility
'naero"ic uality! x 3 x 100 (#0$) !/ #/
%riday%lexi"ility*ore sta"ility
+eight Training
4aturday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
5arness or tyre
! x ! x 70 (60$) !/ #/
4unday%lexi"ility
*ore sta"ility
eek 4
onday%lexi"ility
*ore sta"ility+eight Training
Tuesday%lexi"ility
*ore sta"ility
valuation
8'4T
+ednesday%lexi"ility
*ore sta"ility+eight Training
Thursday%lexi"ility
*ore sta"ility
valuation
9uadrathlon
%riday%lexi"ility
*ore sta"ility+eight Training
4aturday %lexi"ility -eneral ndurance
http://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/rast.htmhttp://www.brianmac.co.uk/quad.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/rast.htmhttp://www.brianmac.co.uk/quad.htm
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7/24/2019 200 Metres Training Program
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*ore sta"ility 0 minutes fartle:
4unday%lexi"ility*ore sta"ility
%hase
ach training sessionshould include an appropriate warm
up"eforethe session and cool downafter the session.
eek &
onday%lexi"ility
*ore sta"ility+eight Training
Tuesday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
4pecific endurance
2 x ! x 20 (#0$) !/ #/
+ednesday%lexi"ility
*ore sta"ility+eight Training
Thursday%lexi"ility
*ore sta"ility
'naero"ic uality
! x (#0, 120, 130) (#0$) !/ #/
%riday%lexi"ility
*ore sta"ility+eight Training
4trength intensive
! x ! x #0 (60$) !/ #/
4aturday%lexi"ility
*ore sta"ility
4unday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
loc: wor:
! x ! x 0 (100$) 7/ 10/
eek
onday%lexi"ility*ore sta"ility
+eight Training
Tuesday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
4pecific endurance
2 x ! x !00 (#0$) !/ #/
+ednesday%lexi"ility
*ore sta"ility+eight Training
Thursday%lexi"ility
*ore sta"ility
'naero"ic uality
! x 3 x #0 (#0$) !/ #/
%riday%lexi"ility
*ore sta"ility+eight Training
4trength intensive
! x ! x 120 (60$) !/ #/
4aturday %lexi"ility *ore sta"ility
4unday%lexi"ility
*ore sta"ility
Plyometrics
edicine all
loc: wor:
! x ! x 0 (100$) 7/ 10/
http://www.brianmac.co.uk/fartlek.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/fartlek.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htm
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7/24/2019 200 Metres Training Program
4/6
eek 3
onday%lexi"ility*ore sta"ility
+eight Training
Tuesday%lexi"ility*ore sta"ility
Plyometricsedicine all
4pecific endurance
2 x ! x (#0;#0;#0)(#0$,100$,#0$) !/ #/
+ednesday%lexi"ility*ore sta"ility
+eight Training
Thursday%lexi"ility
*ore sta"ility
'naero"ic uality
! x 3 x 120 (#0$) !/ #/
%riday%lexi"ility*ore sta"ility
+eight Training4trength intensive! x ! x 130 (60$) !/ #/
4aturday%lexi"ility *ore sta"ility
4unday%lexi"ility*ore sta"ility
Plyometricsedicine all
loc: wor:! x ! x 0 (100$) 7/ 10/
eek 4
onday%lexi"ility*ore sta"ility
+eight Training
Tuesday%lexi"ility
*ore sta"ility
valuation
30m test 10 stride test
+ednesday%lexi"ility*ore sta"ility
+eight Training
Thursday%lexi"ility*ore sta"ility
valuation270m test
%riday%lexi"ility*ore sta"ility
+eight Training
4aturday%lexi"ility *ore sta"ility
loc: wor:! x ! x 0 (100$) 7/ 10/
4unday%lexi"ility*ore sta"ility
http://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/10stride.htmhttp://www.brianmac.co.uk/end250.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/plymo.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/10stride.htmhttp://www.brianmac.co.uk/end250.htm
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7/24/2019 200 Metres Training Program
5/6
%hase 3
ach training session should include an appropriate warm
up"eforethe session and cool downafter the session.
eek &
onday%lexi"ility
*ore sta"ility*omplex Training
Tuesday%lexi"ility
*ore sta"ilityedicine all
4pecific endurance
2 x ! x (100;100;100)(100$,#0$,100$) !/ #/
+ednesday %lexi"ility*ore sta"ility
'naero"ic uality2 x ! x 120 (60$) !/ #/
Thursday%lexi"ility*ore sta"ility
*omplex Training
%riday%lexi"ility*ore sta"ility
4peed2 x ! x #0 (100$) !/ #/
4aturday%lexi"ility *ore sta"ility
4unday%lexi"ility
*ore sta"ilityedicine all
loc: wor:
! x ! x 0 (100$) 7/ 10/
eek
onday%lexi"ility*ore sta"ility
*omplex Training
Tuesday%lexi"ility
*ore sta"ilityedicine all
4pecific endurance2 x ! x (100;#0;100)
(100$,#0$,100$) !/ #/
+ednesday%lexi"ility*ore sta"ility
'naero"ic uality2 x ! x 10 (60$) !/ #/
Thursday%lexi"ility
*ore sta"ility*omplex Training
%riday%lexi"ility
*ore sta"ility
4peed
2 x ! x 100 (100$) !/ #/
4aturday%lexi"ility
*ore sta"ility
4unday%lexi"ility
*ore sta"ilityedicine all
loc: wor:
! x ! x 0 (100$) 7/ 10/
http://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/complex.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/complex.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/warmup.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/complex.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/complex.htmhttp://www.brianmac.co.uk/medball.htm
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7/24/2019 200 Metres Training Program
6/6
eek 3
onday%lexi"ility*ore sta"ility
*omplex Training
Tuesday%lexi"ility*ore sta"ility
edicine all
4pecific endurance
2 x ! x (100;30;100)(100$,#0$,100$) !/ #/
+ednesday%lexi"ility*ore sta"ility
'naero"ic uality2 x ! x 130 (60$) !/ #/
Thursday%lexi"ility
*ore sta"ility*omplex Training
%riday%lexi"ility*ore sta"ility
4peed2 x ! x 120 (100$) !/ #/
4aturday%lexi"ility *ore sta"ility
4unday%lexi"ility*ore sta"ility
edicine allloc: wor:! x ! x 0 (100$) 7/ 10/
eek 4
onday%lexi"ility*ore sta"ility
+eight Training
Tuesday%lexi"ility
*ore sta"ility
valuation
30m test 10 stride test
+ednesday%lexi"ility*ore sta"ility
+eight Training
Thursday%lexi"ility*ore sta"ility
valuation270m test
%riday%lexi"ility*ore sta"ility
+eight Training
4aturday%lexi"ility *ore sta"ility
loc: wor:! x ! x 0 (100$) 7/ 10/
4unday%lexi"ility*ore sta"ility
http://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/complex.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/10stride.htmhttp://www.brianmac.co.uk/end250.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/complex.htmhttp://www.brianmac.co.uk/medball.htmhttp://www.brianmac.co.uk/mobility.htmhttp://www.brianmac.co.uk/corestab.htmhttp://www.brianmac.co.uk/weight.htmhttp://www.brianmac.co.uk/speed60.htmhttp://www.brianmac.co.uk/10stride.htmhttp://www.brianmac.co.uk/end250.htm
