Race Modeling For 200 Meters

The 200 meter dash is an interesting race which can be viewed in four parts.  The 1st 50 meters of the race will be the slowest for all runners, whether they be developing or elite.  The 2nd 50 meters will be the fastest.  The athlete reaches max velocity at this point.  In the developing athlete, the 2nd 100 will be 1-2 seconds slower than the first 100.  The 2nd 100 for elite athletes will be .5 to 1 second faster than the first. The elite runner will also run the middle 2 50's faster.

Specific training is needed to develop an athlete as a 200 meter runner. The athlete must do speed work early in the season.  Once the speed goals for the 30, 40, and 60 meters have been met the athlete must begin to do speed endurance of distances less than 150 meters.  In the early season, the 200 meter performance usually won't be amazing.  The athlete must keep his eye on the main competition of the season.  Once the speed component and speed endurance component have been put in place the athlete needs to work on the specific race model.

200 Race Model

  • Inhale on set through 15m acceleration phase
  • Exhale @ 15m
  • Inhale @ 50m
  • Exhale @65m or whenever you overcome gravitational forces
  • Inhale @ 100m
  • Exhale @ 115m
  • Inhale @120m
  • Take a breath every 15m through the finish
Contrast training and assisted runs will aid in the development of a 200 meter runner.  A great 200 meter runner is not necessarily a 100 meter person or a 400 meter person.  Body position is important in the 200.  The athlete must direct forces in a more horizontal direction which takes the athlete away from the center.  The left elbow will be back farther than the right and must not cross the sagital plane. 

Foot placement is crucial.  The toes should be close to the line but not touch it.  The athlete must develop a kinesthetic awareness.  All these factors must be rehearsed and if done the athlete will lower their time significantly. 

Train smartly, run fast.