200 metres Training Program

The following is an example of a 200 metre training program (phase 1)

for a senior athlete. Prior to starting any training, it is recommended
you have a medical examination to ensure it is safe for you to do so.
Any application of this training program is at the athlete's own
discretion and risk.
Key to running notations used

4 x 3 x 400 (80%) [3' & 8']

This means 4 sets of 3 repetitions of 400 metres, with each repetition
to be run at 80% effort, with a 3 minute recovery between each
repetition and 8 minutes recovery between each set.
For further details, see the IAAF notation for running sessions in
training programs.
Phase 1

Each training session should include an appropriate warm up before

the session and cool down after the session.
Week 1
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Weight Training

Saturday

Flexibility &
Core stability

Plyometrics
Medicine Ball

Sunday

Flexibility
Core stability

General endurance
2 x 3 x 300 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 80 (80%) [3' & 8']

Harness or tyre
3 x 3 x 30 (90%) [3' & 8']

Week 2
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Weight Training

Saturday

Flexibility &
Core stability

Plyometrics
Medicine Ball

Sunday

Flexibility
Core stability

General endurance
2 x 3 x 350 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 90 (80%) [3' & 8']

Harness or tyre
3 x 3 x 40 (90%) [3' & 8']

Week 3
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Weight Training

Saturday

Flexibility &
Core stability

Plyometrics
Medicine Ball

Sunday

Flexibility
Core stability

General endurance
2 x 3 x 400 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 100 (80%) [3' & 8']

Harness or tyre
3 x 3 x 50 (90%) [3' & 8']

Week 4
Monday

Flexibility
Core stability

Tuesday

Flexibility
Core stability

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &

Weight Training
Evaluation
RAST
Weight Training
Evaluation
Quadrathlon
Weight Training
General Endurance

Core stability
Sunday

40 minutes fartlek

Flexibility
Core stability

Phase 2

Each training session should include an appropriate warm up before

the session and cool down after the session.
Week 1
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility
Core stability

Sunday

Specific endurance
2 x 3 x 240 (80%) [3' & 8']

Anaerobic quality
3 x (80, 120, 160) (80%) [3' & 8']
Weight Training

Strength intensive
3 x 3 x 80 (90%) [3' & 8']

Flexibility
Core stability

Plyometrics
Medicine Ball

Block work
3 x 3 x 40 (100%) [5' & 10']

Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Week 2

Specific endurance
2 x 3 x 300 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 80 (80%) [3' & 8']
Weight Training

Strength intensive
3 x 3 x 120 (90%) [3' & 8']

Plyometrics
Medicine Ball

Block work
3 x 3 x 40 (100%) [5' & 10']

Week 3
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Specific endurance
2 x 3 x (80+80+80)
(80%,100%,80%) [3' & 8']

Anaerobic quality
3 x 6 x 120 (80%) [3' & 8']
Weight Training

Strength intensive
3 x 3 x 160 (90%) [3' & 8']

Flexibility
Core stability

Plyometrics
Medicine Ball

Block work
3 x 3 x 40 (100%) [5' & 10']

Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Week 4

Evaluation
60m test & 10 stride test
Weight Training
Evaluation
250m test
Weight Training
Block work
3 x 3 x 40 (100%) [5' & 10']

Phase 3

Each training session should include an appropriate warm up before

the session and cool down after the session.
Week 1
Monday

Flexibility
Core stability

Complex Training

Tuesday

Flexibility
Core stability

Medicine Ball

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Medicine Ball

Monday

Flexibility
Core stability

Complex Training

Tuesday

Flexibility
Core stability

Medicine Ball

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Specific endurance
2 x 3 x (100+100+100)
(100%,80%,100%) [3' & 8']
Anaerobic quality
2 x 3 x 120 (90%) [3' & 8']

Complex Training
Speed
2 x 3 x 80 (100%) [3' & 8']

Block work
3 x 3 x 40 (100%) [5' & 10']

Week 2

Specific endurance
2 x 3 x (100+80+100)
(100%,80%,100%) [3' & 8']
Anaerobic quality
2 x 3 x 140 (90%) [3' & 8']

Complex Training
Speed
2 x 3 x 100 (100%) [3' & 8']

Medicine Ball

Block work
3 x 3 x 40 (100%) [5' & 10']

Week 3
Monday

Flexibility
Core stability

Complex Training

Tuesday

Flexibility
Core stability

Medicine Ball

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Medicine Ball

Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Specific endurance
2 x 3 x (100+60+100)
(100%,80%,100%) [3' & 8']
Anaerobic quality
2 x 3 x 160 (90%) [3' & 8']

Complex Training
Speed
2 x 3 x 120 (100%) [3' & 8']

Block work
3 x 3 x 40 (100%) [5' & 10']

Week 4

Evaluation
60m test & 10 stride test
Weight Training
Evaluation
250m test
Weight Training
Block work
3 x 3 x 40 (100%) [5' & 10']