200m Intervals

Sets of 200m sprints, with rest periods between each repetition. A great workout for running form, fast finishing and cadence.

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
  • Rest for 3 minutes


Main Workout (200m Intervals)

  • Sprint for 200m
  • Rest completely for 2 minutes
    • 1 sprint + 1 rest period = 1 REPETITION
  • REPEAT for a total of either 5/8/10/12 repetitions


Cool Down

  • 5 minutes slow-paced jogging


Workout Notes

  • This workout must be done on a flat route.
  • Your speed on each fast-paced segment should feel like your top sprinting speed (push as fast as you can).
  • The objective of an interval workout is to run at the same pace for every repetition (not to fade as the workout progresses).
  • Be tough! The second half of the workout will be hard, but it is important to try to maintain the same speed and intensity as at the start of the workout.


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