Hi Hai,
What grade are you in? It's good you want to work on your speed, with respect to the 200m, you will need some speed when running the 400 and 400H. Since you mentioned your season will start in October, which is still 3 months away, so you can certainly begin your base work now. I will give you a workout for the base and let you know when you can begin a full blown speed workout also. I will have you do some speed work even while doing your base work.
Here you go, with your workout, which you can begin next week.
Monday- 800 meter warm up, 2min. rest, then dynamic stretching, not static. high knees, butt kicks, A Drills, B Drills, C Drills, Single leg bounds, Karokia, quick legs, backward runs(extend back), strides. Take another 2 min. rest, then do your core work, crunches, obliques, leg raises, superman, push ups. 3 min. rest then go into workout
Workout: 250, (4 min. rest), 450, ( 6 min. rest) 600,( 8 min. rest) ladder, 15 minutes (between ladder rest) what this means is when you finish the 600, you will go down 600, 450, 250. Your rest time is this same when going down. Cool down stretch static stretch .
Tuesday Same warm up and drills. Workout:
6x100m, 75%, with 3 min rest in between, 400m cool down, static stretch.
Wed. Same warm up, and drills. Workout:
2 min. jog, right into 30 second sprint, 4 min. rest, 3 min. jog right into 20 sec. sprint. 5 min. rest, 1 min. jog right into 30 sec. sprint, Cool down stretch static
Thursday Same warm up and drills. Workout
150 75%, 2min. rest, 100 50% 2min. rest, 50m 90%. 8 min. rest repeat the workout. 400m cool down, stretch(static)
Friday, Same warm up and drills. Workout.
4 min. easy jog, 4 min. rest, 4 min. easy jog, 4 min. rest, 3 min easy jog. cool down static stretch.
On the weekend you can stretch, do core work, work on form using the mirror, elbows down and back, thumbs up, always pay extreme attention to your form, mechanics, technique, it's crucial. You can check your body alignment, if your ears go past your ankles too much forward lean, if your ears go behind your ankles, too much back lean, God Bless, good luck.
Coach Allen
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