200 Doubles Workout

Set-up:

• Put the last five hurdles of the 400m hurdle race on the last curve and homestretch.
• Hurdles should be in an outer lane to avoid space issues with sprinters, distance runners, etc.
• If your track does not have 400m hurdle markings, then use the 300h markings, hurdles 4-8.

Purpose:

• To work on: late-race fatigue,
• late-race stride pattern,
• developing the ability to recover and run through mistakes,
• dealing with negotiating the last hurdle on the curve (hurdle 8 of the 400h, hurdle five of the 300h).

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Workout:

• Starting at the 400m start line, using lane one, athlete sprints a 200, with no hurdles, at a target time determined by coach. No blocks; falling start or three-point start. Watch starts on movement.
• After finishing the first 200, athlete rests one minute.
• Athlete then moves into the hurdle lane, sprints a 200 over the last five hurdles, starting at the 200m start line. No blocks; falling start or three-point start. Watch starts on movement.
• Target time of second 200 should be within two seconds of first rep. So, if athlete ran the first 200 in 30, he or she wants to run the second one, over hurdles, no slower than 32.

Done as a race-prep workout during championship season, the athlete will do two sets of the above, with a 10-minute rest between sets.

Done as a race-prep workout during the regular season, the athlete will do as many as four sets of the above, with a 6-minute rest between sets.

Done as a conditioning workout in the off-season, the athlete will do as many as 6 sets of the above, with a 4-minute rest between sets.

The coach will need to assign target times that are reasonable but challenging for each individual athlete, and based on what you’re trying to accomplish for that time of the year.

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