200m and 400m

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Mixing 2 sprint distances, this workout will get your heart rate and your leg speed up.

Warm Up

  • 5 minutes slow-paced jogging
  • 3 Sets of Strides
    • Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    • Jog back slowly. THIS EQUALS 1 SET
    • REPEAT FOR 3 SETS IN TOTAL
  • Rest for 3 minutes

 

Main Workout (200m/400m)

  • Run at a fast pace for 200m
  • Recovery for 200m
  • Run at a fast pace for 400m
  • Recovery for 400m
  • REPEAT continuously for a total of either 20/25/30 minutes

 

Cool Down

  • 5 minutes slow-paced jogging

 

Workout Notes

  • This workout must be done on a flat route. Your 200m fast-paced running should feel like approximately 90% of your maximum sprinting speed. Your 400m fast-paced running should feel like approximately 80% of your maximum sprinting speed.
  • You should be out of breath by the end of each segment of fast-paced running (for both 200m and 400m). If you are not breathing hard, then you are not pushing hard enough! The period of walking/slow jogging is your recovery time, which allows your heart rate to lower so that you can push hard again on the next fast-paced segment.
  • Be tough! It’s important to keep pushing hard during the second half of the workout, during the fast-pace running segments.

 

Download PDF Here

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