In week 1 of this 3-week training phase, I introduced a classic speed/special endurance workout for track sprinters who run the 200m/400m.

200m and 400m sprinters will benefit the most from this type of workout.  The distances and intensity of the workout lend itself extremely well for big gains in speed and race specific conditioning.

The Truth About Speed

Many workouts that are prescribed to sprinters are pure fake hustle.

These workouts put way too much emphasis on high sprinting volume, getting “tired”, and short recovery periods instead of actually making some real dang progress and getting faster.

You don’t get faster by running 10 x 200m at 70-75 percent speed with 2 minute recovery periods.  These tempo runs are great for fat loss and general conditioning, but they do nothing to make you faster.

You get faster by sprinting at over 90 percent of your maximum speed and taking full recoveries.  Quality, not quantity is the name of the speed game.

If you are running 8 x 200m at 75 percent, you will get in shape, but you will not be getting faster.  When you sprint 3 x 200m at 90 percent, you will get faster and be better equipped to run your race.

Sprint Workout For Track (200m-400m Sprinter Workout)

The speed/special endurance workout that myself and my main man Joe did on September 26th is a continuation of what we did the previous week.

You will build speed and race specific conditioning by doing this workout.  Our goal in week 2 was to be better than we were in week 1.

The workout looks like this:

Rating System For Speed/Special Endurance Training:
100 percent = maximum or peak speed
95 percent = very fast
90 percent = fast
85 percent = reasonably fast
80 percent = no longer fast

Note: Speed/special endurance workouts take place in the 85-95 percent range.

• 1 x 100m
– sprint the first 40 meters at 90-95 percent speed
– sprint the next 60 meters at about 85-90 percent speed
– rest 8-10 minutes

• 1 x 120m
– sprint the first 40 meters at 90-95 percent speed
– sprint the next 80 meters at about 85-90 percent speed
– rest 8-10 minutes

• 1 x 150m
– sprint the first 40 meters at 90-95 percent speed
– sprint the next 60 meters at about 85 percent speed
– finish the final 50 meters at about 85 percent speed
– rest 8-10 minutes

• 1 x 200m
– sprint the first 40 meters at 90-95 percent speed
– sprint the next 80 meters at about 85 percent speed
– finish the final 80 meters at about 85 percent speed
– workout over

You can calculate your speed by using this equation:

Your current or most recent fastest time (in seconds) divided by the time you ran in the workout (in seconds).  I’ll use myself as an example below:

100m 11.57 / 12.60 = 91.8 percent of my maximum speed
150m 17.67 / 19.33 = 91.4 percent of my maximum speed
200m 23.78 / 26.60 = 89.3 percent of my maximum speed

When you are choosing times you have to make sure it was something you did at least within the last 4 years.

All the times I used were from my 2017 summer track season.  I chose to not use the times from 2018 or 2019 because I was injured and those times were lousy, and I did not want to cheat myself.

With that being said, it’s very important to choose the correct time to base your training off of.

You might have been a 10.8 100m guy while running track in college at age 21, but there is a high chance you might not be that same 10.8 guy at age 37.

If you were a 24.8 200m girl while running track in college at age 21, you might not be that same 24.8 girl at age 37.

Fatigue and rust played a factor in my 200-meter dropping under 90 percent.  I need to sprint a 26.42 to hit my goal.

You must keep in mind that all of your speeds are relative based on where you are in the workout.  Your 95 percent speed on your 1st rep and your 4th rep could be slower by a few tenths or hundredths.


• Perform a sprinter warm-up before you begin this workout.

• Skimping on or skipping your warm-up increases the chances that you will blow out a hammy.  I’m not coming to see you in the ER if you go this route.

• Rest 8-10 minutes between reps.  You have to take full recoveries to maximize your sprinting performance.

• If you are a sprinter or a coach who wants to record accurate, unbiased times, you should invest in the Freelap Timing System.

• If you are unable to invest in Freelap, you can use a stopwatch.  But be aware that the times will not be as accurate due to human error.

• If you are out of shape this workout will hurt you real bad.  But you must stick with it in order to dominate your competition on the track.

• Do not quit because the first workout humbles you.  Success requires struggle.


Use this sprint workout for track to get faster.

To do the thing, you’ve got to do the cot dang thing.

You don’t get strong by lifting light weights.

You don’t get lean by eating a lot of garbage foods.

And you don’t get fast by running slow.  When you are prepared you have the advantage.

I’ll holla at you next time.
The People’s Trainer,

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David Murr

Thanks that was great

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