LMV Workout Series: 200m Interval Run

Posted on: May 7th, 2013 by paul

In week 3 of our workout series we are going to step up the intensity of the workouts a little bit. Last week, the interval run consisted of twenty 50 meter sprints leaving every thirty seconds. This week will be slightly more difficult because we are substituting the 50 meter run for a 200 meter run, changing the start time from thirty seconds to two minutes, and completing 10 sprints instead of 20. 

Overall the running portion of the workout will take between 18 and 19 minutes and will test your endurance threshold. Elite runners will be able to complete the sprint portion in 29-31 seconds with no drop off. High level athletes will be in the 32-34 range, a good time is between 35-40 with no drop off. If you are not a great runner, push yourself to complete the 200 meters in as little time as possible and check your times with the goal of not having any drop off from your first to last sprint.

The work to rest will be around 1:3 for elite runners.

 

 

200 Meter Interval Run Workout

General Warmup:

Light jog

Dynamic Warmup:

Hop Scotch                          High Knees                         Butt Kicks                            Side Skips w/arms

Cross-Under Lunge         High Skips                            Long Skips                           Accelerations

Lateral Shuffle                   Leg Swings                          Lunges For/Back               Soccer Shuffle

Strength:

Interval Run:

200 minutes

– 10 Reps of 200 meters

– Start sprint every minutes and walk between sprints

– Aim for 200 meters in less than 35 seconds (Your Work:Rest will be 35:1,25)

Dynamic Core Circuit:(2 Sets)

Forearm Plank  while rocking back and forward – 20 reps

Side Plank with hip dips -10 dips each side

Superman Plank – 10 reps each side (Opposite arm/opposite leg in the air)

Cooldown Stretch

– Make sure to give your hamstrings a good stretch because they will be tight after this type of workout. Drink lots of water and be sure to eat properly to help you get the gains you are looking for.

 

As always, if you have any questions please email me at dave@lastminutevacations.ca

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