Thank you! I know race strategy might be an uncommon topic because the 100,200, and 400 are considered ‘sprints’ but there is much more involved than just running fast :) I hope you checked out my 100m strategy video and stay tuned for the 400m game-plan.
before i followed this game plan my highest time in the 200m was 34 seconds after watching this video my highest is 29 seconds and still improving, thanks
Any tips on how to improve the endurance part of the run ? For example I can run the 100m in 11.8 but something happens around 150m part where a wall hits me and slows me down that I finish in 25 seconds. I always say to myself, I should be able to finish under 24.
Hi great question. Yes you should be running faster. My answer would be to work on speed endurance. An example might be 8x150m. Try to pace the 150s at 24 sec speed (which is your goals) and give yourself full recovery (8-12 min) in between each rep. Your 150s should roughly be 18 secs? Allowing full recovery is the key to this style workout so each 150m is max speed. Speed endurance is quality over quantity. You should also get comfortable running the 400 meters. That will help tremendously
@@helios4425if you are currently running 11.8 in the 100m then you want to pace your 200m training at 24ish. You know you have trouble running 24 pace for a full 200 so the goal is to break the 200m apart and run 150 repeats at 24 sec pace. This should be do-able because we know you hit the wall around 150m. Being able to repeat this pace over the course of one workout will build speed endurance and will translate into dropping your all out 200m time to your goal. I hope this makes sense. It is a method of training that can be used to all sprint races. Break them into small chunks at your desired pace. Then put them together for the whole race.
I have one question where should I run full speed? because my last 200m I ran full speed once I got on the straightaway and that was probably the 100m mark but gave out and lost at the 175-200 I was in 1st but everyone passed me should I run full speed at 110-175m?
Great question. If you follow the game plan in this video you should finish stronger. It could also be your training style that has you dying at the 100m mark. More speed training for a longer distance could help (175m repeats with full recovery).
So 0-70 meters is 30 m drive phase then up to 70 meters it’s 95% but what about for the 70-110 is it like 90 percent or 95 or how much cause I feel like that matters a lot
You can think about the 70-110 as a gathering phase. I am reluctant to call it a float phase because that gives the wrong idea, but you want the turn to be doing the work for you. If we think of the turn as an uphill/downhill portion, this is the moment we let the turn do the job for us by increasing our turnover so we can come off the turn into the straight like a slingshot. I hope this helps.
I have a question, is the first ~30m (drive phase) supposed to be all out? Additionally are you supposed to float/maintain 90-95% speed from 30-110m, or are you supposed to sprint the full 70m, and float till 110m, then accelerate and maintain the speed towards the end?
I have a question, does tilting ur head to the side while running on the curve better than having ur head neutral?? Cause I see a lot of pros and greats do it and I’m not sure if I should do also
Hi Vic great question. People definitely have different running styles and it takes some experimentation in practice to figure out your own running style. To answer you directly a slight head tilt may be ok but you probably want to avoid anything more than that. However, if the head tilt helps you then give it a try. As we talked about in the video the more important part is having the angle of your hips match the angle of the curve and having your right arm compensate for the turn by having it slightly cross your mid section. I hope this helps
**12-week speed course to improve your time** www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162 Watch this Next: ruclips.net/video/8IJkcs7e65U/видео.html
hi, is there any tip on running a faster 200m. im on 14 but i used to be 36secs then 32 and im now 29 but im trying to get a lot quicker. Can you please help me
The faster we get the harder it is to continue improving. Dropping from a 10.7 to a 10.4 involves doing a lot of the right rights. You should be doing speed work and functional strength (plyometrics). You should be analyzing film. And you should learn how to load and unload so that when you unload you really drop your time. My 100m speed training program may help you learn how to do some of these things. Although if you are running a 10.71 I’m sure you are doing many things correct already
The best tip i can give is to be consistent with your training and learn how to build a good running base and then learn to train quality not quantity. My 12-week speed course (linked in the pinned comment) can help you greatly understand how to do this.
Hey my timing of 400m is 55sec and time of 200 is 25 my age is 16 and my workout of off season is 400*6 with 2min rest and rep of 600,400,300 of 2 sets my target for next season is 51 where did can i improve and can hi hit 51 up to next season
My 7yr old son is a sprinter. He has his AAU championship in 2 weeks. One of his events is the 200m. Would this be ideal for a 7yr to do for practice? Or is there a more simplified version? His PR is 34.19
Hi. A more simplified version for a 7yo is to identify the fastest people in their heat and let them pull you to a fast time. My general rule is to identify the fast person and make sure you are always one arm's length away from them. The 200 starts on the curve so the game plan is to be even or ahead of the fatest guy coming off the curve. If they are inside of you and/or you are the fastest person in your heat then try to hold on for as long as possible to keep everyone in the race further than one arm's length away. If they pass you then the game continues, keep them no further than one arm's distance. I hope that makes sense and helps.
Alright thank you for your response. That helped. He just had meet yesterday and one event was the 55m. I almost want to say he did that without knowing. He has a new PR of 9.39 secs He ended up placing 3rd overall. So I’ll just tell him to make sure he stays arms or length to the fastest person in that heat or hold on for as long as possible.
@@YellowBellow11 great. somewhat confusing because he also has to learn to run his own race. But it will come with time its good that he is only 7, plenty of time to learn. As you get to bigger and bigger meets you will see the boys who are at an elite level (which maybe your son is im not sure) so the arm rule may not apply. Learning to run his own race is also important, which these videos should help with learning a race strategy as he improves.
I HAVE A QUESTION RELATED TO THE BEGINNING. WE SHOULD PUSH THE GROUND VERY HARD FOR HOW MANY STEPS? I FIND IT MORE DIFFICULT TO UNDERSTAND THE FIRST 50M. WHAT WOULD BE THE DIFFERENCE FROM THE STARTING 100 TO THE 200?
Hi great question. How many steps is tough to say. A safe answer is around 7 steps. The 200m drive phase is slightly less intense than the 100m. You must also learn how to start on the curve, providing unique challenges. Don't overthink it. 95% for 60 meters in the 200m start.
Hi great question. you do want to strike the track with the ball of your foot. If you can picture where the spikes are located on your sprinter spikes, that is the area you want to strike the track with. Even more important is maintaining dorsiflexion and striking with your foot underneath your hips. If you do these two things then you should be in a good position.
@@chasewheels Awesome. Appreciate the advice, especially about striking under the hip, I didn’t think about that. I have a 300m sprint coming up that will be on asphalt and I’m using my Brooks Adrenaline 22s. On the start I tend to be on the ball of my foot but as I get into a cruise I find it more difficult.
@@Levi-xg1fz No problem. That makes sense. Cross training shoes are not really meant to put you on the ball of your foot. They're built to provide more support. SO it makes sense why you are having this experience. As long as you maintain dorsi flexion and strike under your hips you will do well. In this case shoes (cross trainers vs sprinting spikes) do make a difference.
I would learn how to train for speed endurance (linked in pinned comment). If you know you may not be the most athletic then it's extra important you find ways to work harder and smarter than those who have natural talent.
yes of course. Often coaches will have different phrases but will be saying the same thing. As Noah put it this is where you accelerate/put power into the track. I like to think of it as the lift portion of your race similar to the acceleration to top end speed in the 100m race strategy.
Great question. For the 200 there really is no time to waste. You want to be at max speed or close to max speed the entire way. The strategy in the video should help you learn how to run full speed, but in a smart way where you wont completely die at the 150 mark.
I do think it will help. 21.88 is pretty good. I would say try to implement this strategy into your training if you can before you try it out in a meet. This way is becomes natural for you to do and you don't have to think about it so much during your race.
the issue i be having is i just dont have the energy after 150 meters body completely shuts down no matter how i move my arms, my best 100 time is 10.7 but i was running mid to high 23 200 recently after some years of injury i was able to get down to a 22.9, i cant sprint the first 100 or else ill run outta energy before getting to the last 50
Hi, it definitely sounds like you are naturally fast but your are either training wrong or approaching with the wrong race strategy. Your 200 should be closer to sub 22 time. Try implementing this strategy into your training to see if it helps your race. If you think it is your training protocol then you can check out the speed course in the pinned comment or wait until I release my 100m and 200m training courses. They are all very similar fundamentally with a little difference in implementation.
lol I wouldnt say you're fully cooked although I do know of freshman running 48 seconds. Of course natural ability also plays a role, but anything is possible with the right mindset and coaching. I know that sounds corny but it is true. Hard work beats talent when talent does not work hard.
This was a great tutorial! The way you visualize different sections of the race was very helpful. Thanks!
Thank you! I know race strategy might be an uncommon topic because the 100,200, and 400 are considered ‘sprints’ but there is much more involved than just running fast :) I hope you checked out my 100m strategy video and stay tuned for the 400m game-plan.
Amazing video. The editing, the content, and the pacing! More of these. Gold
Thank you! More to come!
before i followed this game plan my highest time in the 200m was 34 seconds after watching this video my highest is 29 seconds and still improving, thanks
That is awesome! Nice job. Cant wait to see what you do next.
hey man that was a great tutorial! thanks for the help :)
No problem. Hope it helps your next race
Any tips on how to improve the endurance part of the run ? For example I can run the 100m in 11.8 but something happens around 150m part where a wall hits me and slows me down that I finish in 25 seconds. I always say to myself, I should be able to finish under 24.
Hi great question. Yes you should be running faster. My answer would be to work on speed endurance. An example might be 8x150m. Try to pace the 150s at 24 sec speed (which is your goals) and give yourself full recovery (8-12 min) in between each rep. Your 150s should roughly be 18 secs? Allowing full recovery is the key to this style workout so each 150m is max speed. Speed endurance is quality over quantity. You should also get comfortable running the 400 meters. That will help tremendously
@@chasewheels thank you for the advise. Why the pace at 24 seconds ?
@@helios4425if you are currently running 11.8 in the 100m then you want to pace your 200m training at 24ish. You know you have trouble running 24 pace for a full 200 so the goal is to break the 200m apart and run 150 repeats at 24 sec pace. This should be do-able because we know you hit the wall around 150m. Being able to repeat this pace over the course of one workout will build speed endurance and will translate into dropping your all out 200m time to your goal. I hope this makes sense. It is a method of training that can be used to all sprint races. Break them into small chunks at your desired pace. Then put them together for the whole race.
Hi, my PB on the 100m is 12.49" and 25.06" on the 200m, so I think you should run the 200m in 24" or sub 😂
I have one question where should I run full speed? because my last 200m I ran full speed once I got on the straightaway and that was probably the 100m mark but gave out and lost at the 175-200 I was in 1st but everyone passed me should I run full speed at 110-175m?
Great question. If you follow the game plan in this video you should finish stronger. It could also be your training style that has you dying at the 100m mark. More speed training for a longer distance could help (175m repeats with full recovery).
So 0-70 meters is 30 m drive phase then up to 70 meters it’s 95% but what about for the 70-110 is it like 90 percent or 95 or how much cause I feel like that matters a lot
You can think about the 70-110 as a gathering phase. I am reluctant to call it a float phase because that gives the wrong idea, but you want the turn to be doing the work for you. If we think of the turn as an uphill/downhill portion, this is the moment we let the turn do the job for us by increasing our turnover so we can come off the turn into the straight like a slingshot. I hope this helps.
@@chasewheels oh okay thank you man
@@carlosboii1239 No problem. I hope this was clear. Here to answer anymore questions if you have them
I have a question, is the first ~30m (drive phase) supposed to be all out? Additionally are you supposed to float/maintain 90-95% speed from 30-110m, or are you supposed to sprint the full 70m, and float till 110m, then accelerate and maintain the speed towards the end?
I have a question, does tilting ur head to the side while running on the curve better than having ur head neutral?? Cause I see a lot of pros and greats do it and I’m not sure if I should do also
Hi Vic great question. People definitely have different running styles and it takes some experimentation in practice to figure out your own running style. To answer you directly a slight head tilt may be ok but you probably want to avoid anything more than that. However, if the head tilt helps you then give it a try. As we talked about in the video the more important part is having the angle of your hips match the angle of the curve and having your right arm compensate for the turn by having it slightly cross your mid section. I hope this helps
**12-week speed course to improve your time**
www.udemy.com/course/12-week-speed-training-400/?referralCode=DE48387EA4487577F162
Watch this Next:
ruclips.net/video/8IJkcs7e65U/видео.html
Could I pay for a custom 400 training program
hi, is there any tip on running a faster 200m. im on 14 but i used to be 36secs then 32 and im now 29 but im trying to get a lot quicker. Can you please help me
Hi. I am coming out with a 200 meter training program that can help you. It should be out soon. Stay tuned
Also, I’m tryin to run 10.4 I’m now running 10.71 I was wondering what can help with that
The faster we get the harder it is to continue improving. Dropping from a 10.7 to a 10.4 involves doing a lot of the right rights. You should be doing speed work and functional strength (plyometrics). You should be analyzing film. And you should learn how to load and unload so that when you unload you really drop your time. My 100m speed training program may help you learn how to do some of these things. Although if you are running a 10.71 I’m sure you are doing many things correct already
Recently started back track and my 100m & 200m is so slow could you give me some tips to improve my speed?
The best tip i can give is to be consistent with your training and learn how to build a good running base and then learn to train quality not quantity. My 12-week speed course (linked in the pinned comment) can help you greatly understand how to do this.
Hey my timing of 400m is 55sec and time of 200 is 25 my age is 16 and my workout of off season is 400*6 with 2min rest and rep of 600,400,300 of 2 sets my target for next season is 51 where did can i improve and can hi hit 51 up to next season
My 7yr old son is a sprinter. He has his AAU championship in 2 weeks. One of his events is the 200m. Would this be ideal for a 7yr to do for practice? Or is there a more simplified version? His PR is 34.19
Hi. A more simplified version for a 7yo is to identify the fastest people in their heat and let them pull you to a fast time. My general rule is to identify the fast person and make sure you are always one arm's length away from them. The 200 starts on the curve so the game plan is to be even or ahead of the fatest guy coming off the curve. If they are inside of you and/or you are the fastest person in your heat then try to hold on for as long as possible to keep everyone in the race further than one arm's length away. If they pass you then the game continues, keep them no further than one arm's distance. I hope that makes sense and helps.
Alright thank you for your response. That helped. He just had meet yesterday and one event was the 55m. I almost want to say he did that without knowing. He has a new PR of 9.39 secs He ended up placing 3rd overall. So I’ll just tell him to make sure he stays arms or length to the fastest person in that heat or hold on for as long as possible.
@@YellowBellow11 great. somewhat confusing because he also has to learn to run his own race. But it will come with time its good that he is only 7, plenty of time to learn. As you get to bigger and bigger meets you will see the boys who are at an elite level (which maybe your son is im not sure) so the arm rule may not apply. Learning to run his own race is also important, which these videos should help with learning a race strategy as he improves.
I HAVE A QUESTION RELATED TO THE BEGINNING. WE SHOULD PUSH THE GROUND VERY HARD FOR HOW MANY STEPS? I FIND IT MORE DIFFICULT TO UNDERSTAND THE FIRST 50M. WHAT WOULD BE THE DIFFERENCE FROM THE STARTING 100 TO THE 200?
Hi great question. How many steps is tough to say. A safe answer is around 7 steps. The 200m drive phase is slightly less intense than the 100m. You must also learn how to start on the curve, providing unique challenges. Don't overthink it. 95% for 60 meters in the 200m start.
When we’re sprinting are we trying to run more on the front of the foot or does it vary by sprinter?
Hi great question. you do want to strike the track with the ball of your foot. If you can picture where the spikes are located on your sprinter spikes, that is the area you want to strike the track with. Even more important is maintaining dorsiflexion and striking with your foot underneath your hips. If you do these two things then you should be in a good position.
@@chasewheels Awesome. Appreciate the advice, especially about striking under the hip, I didn’t think about that. I have a 300m sprint coming up that will be on asphalt and I’m using my Brooks Adrenaline 22s. On the start I tend to be on the ball of my foot but as I get into a cruise I find it more difficult.
@@Levi-xg1fz No problem. That makes sense. Cross training shoes are not really meant to put you on the ball of your foot. They're built to provide more support. SO it makes sense why you are having this experience. As long as you maintain dorsi flexion and strike under your hips you will do well. In this case shoes (cross trainers vs sprinting spikes) do make a difference.
3:16 i get tired right about here, im good with speed but horrible with stamina, and i wouldnt say im quite athletic, what do i do??
I would learn how to train for speed endurance (linked in pinned comment). If you know you may not be the most athletic then it's extra important you find ways to work harder and smarter than those who have natural talent.
@@chasewheels ok thank you! unfortunately the day of the race was sooner than i expected and i got last, i'll keep trying my hardest though!
@@proxiamu Yes it takes a while in practice before you can make significant changes. Just keep trying and you will get it. good luck.
@@chasewheels thank you sir!
Are you supposed to accelerate/ put power into the track as your coming round the bend as Noah pointed out in his video
yes of course. Often coaches will have different phrases but will be saying the same thing. As Noah put it this is where you accelerate/put power into the track. I like to think of it as the lift portion of your race similar to the acceleration to top end speed in the 100m race strategy.
What percentage of my speed should i be using?????
Great question. For the 200 there really is no time to waste. You want to be at max speed or close to max speed the entire way. The strategy in the video should help you learn how to run full speed, but in a smart way where you wont completely die at the 150 mark.
Will the real Latif Thomas please stand up!
I’m trying to run 21 low I’m running 21.88 do you think this method would help with it?
I do think it will help. 21.88 is pretty good. I would say try to implement this strategy into your training if you can before you try it out in a meet. This way is becomes natural for you to do and you don't have to think about it so much during your race.
the issue i be having is i just dont have the energy after 150 meters body completely shuts down no matter how i move my arms, my best 100 time is 10.7 but i was running mid to high 23 200 recently after some years of injury i was able to get down to a 22.9, i cant sprint the first 100 or else ill run outta energy before getting to the last 50
Hi, it definitely sounds like you are naturally fast but your are either training wrong or approaching with the wrong race strategy. Your 200 should be closer to sub 22 time. Try implementing this strategy into your training to see if it helps your race. If you think it is your training protocol then you can check out the speed course in the pinned comment or wait until I release my 100m and 200m training courses. They are all very similar fundamentally with a little difference in implementation.
Freshman running 24 flat, am I cooked?
lol I wouldnt say you're fully cooked although I do know of freshman running 48 seconds. Of course natural ability also plays a role, but anything is possible with the right mindset and coaching. I know that sounds corny but it is true. Hard work beats talent when talent does not work hard.
@@chasewheels I’m locked in for this next season, sub 24 season opener trust
@@keagansmith1032 100%. I believe
Sir can I connect you on insta regarding coaching
hello yes you can. my handle is @chasewheels