200 to 400 relationship

assume 400m is 2.223 x 200m

27.0 x 2.223 = 60.00

22.5 x 2.223 = 50.01

Setting training tempos

special endurance
intensive tempo
Speed development defined = 95%+ of max speed
Accel development defined = 95%+ of max intensity
Setting training tempos (minimal)
Start here, and progress from here

60.0 50.0
50-100m race pace to rp +1” 16.0 13.3
150-200m race pace to rp +2” 32.0 26.6
250-300m race pace to rp +3” 48.0 39.9
350-400m race pace to rp +4” 64.0 53.2
Helpful estimate:
athletes will improve 2-3% every 2-3 weeks

wk 1 5x 150 avg 24.0 (24.0 x .02 = .48)

wk 2
wk 3 5x 150 avg 23.5 (23.5 x .02 = .47)
wk 4
wk 5 5x 150 avg 23.1 ………………….. etc
Helpful datum:

Maximal effort for 5x 200m/ 5’ rest =

athlete can average their 2 200m race
nd

tempo (or slightly better)

Example: Clora Williams 51.07 51.07 x .524 = 26.7

5x 200 (3 assisted, 2 resisted) = 26.3 average in week 28-30

Progress template in a 38-42 week season:
week 1-3 6-8x 150 at 85% intensive tempo
week 4-6 6-8x 150 at 87% intensive tempo
week 7 5x 200 at 85% intensive tempo / special endurance
week 10 5x 200 at 87%
week 15 5x 200 at 90% - Exams/Christmas follow
week 18 5x 200 at 88%
week 21 5x 200 at 91%
week 23 5x 200 at 93%
week 25 5x 200 at 95%
week 27 5x 200 at 97%
week 29 5x 200 at 99% - transition to 3-4x 200/ 6’ rest or short rest
Example 1a
start here! Wk 1-4 early season / general prep
So: 5x 150 @ 85% / 4-5’
32.0 x .75 = 24.0
26.6 x .75 = 20.0

60.0 50.0
200m 32.0 26.6
150m (.75) 24.0 20.0
Example 1b
Wk 3-6 early season / general prep
So: 5x 150 @ 87% / 4-5’
31.0 x .75 = 23.3
25.9 x .75 = 19.4

60.0 50.0
200m 31.0 25.9
150m (.75) 23.3 19.4
Example 2a
Wk 5-8 / general prep>specific prep
32.0 divided by 27.0 = 84.4%
So: 5x 200 @ 85% / 5’
22.5 divided by .85 = 26.6

60.0 50.0
200m race pace +2” (.50) 32.0 26.6
150m race pace +2” (.75) 24.0 20.0
Example 2b
Wk 7-10 specific prep
So: 5x 200 @ 87% / 5’
27.0 divided by .87 = 31.0
22.5 divided by .87 = 25.9

60.0 50.0
200m (.50) 31.0 25.9
150m (.75) 23.3 19.4
Example 3a
Wk 7-10 specific prep
350, 250, 150 / 9-13’, 7-9’ @ 94%
64.0 x .875 = 56.0
53.2 x .875 = 46.5
60.0 50.0
150 race pace +2” (.428) 23.9 19.9
250 race pace +3” (.714) 40.0 33.2
350 race pace +4” (.875) 56.0 46.5
Example 3b
Wk 9-12 specific prep
350, 250, 150 / 9-13’, 7-9’ @ 97%
61.9 x .875 = 54.1
51.6 x .875 = 45.2

60.0 50.0
150 race pace +2” (.428) 23.1 19.4
250 race pace +3” (.714) 38.6 32.3
350 race pace +4” (.875) 54.1 45.2
Example 4a
start here! WK 9-12 / specific prep > competitive phase 1
So: 5x 150 @ 89% / 4-5’
30.3 x .75 = 22.7
25.2 x .75 = 18.9

60.0 50.0
200m 30.3 25.2
150m (.75) 22.7 18.9
Example 4b
Wk 9-12 specific prep
60.0 divided by 64.0 = 93.75%
So: 400, 300, 200 @ 94% / 10-14’, 8-10’
50.0 divided by .94 = 53.2

60.0 50.0
200m race pace +2” (.50) 32.0 26.6
300m race pace +3” (.75) 48.0 39.9
400m race pace +4” 64.0 53.2
Example A
Wk 11-14 specific prep/ pre-competitive
400, 300, 200 @ 97% / 10-14’, 8-10’
60.0 divided by .97 = 61.9
50.0 divided by .97 = 51.6
60.0 50.0
200m race pace +2” 31.0 25.8
300m race pace +3” 46.4 38.7
400m race pace +2” 61.9 51.6
400m WOMEN All-Time List -- SPEED RESERVE updated 10/14/19

400 PR
Marita Koch GDR 47.60 10/6/85
Jarmila Kratochvilova CZE 47.99 8/10/83
Salwa Eid Nasser BRN 48.14 10/3/19
Marie Jose' Perec FRA 48.25 7/29/96
Olga Bryzgina UKR 48.27 10/6/85
Shaunie Miller-Uibo BAH 48.37 10/3/19
Tat'ana Slaninova (Kocembova) CZE 48.59 8/10/83
Cathy Freeman AUS 48.63 7/29/96
Sanya Richards-Ross USA 48.70 9/16/06
Valerie Brisco USA 48.83 8/6/84
Ana Guevara MEX 48.89 8/27/03
Chandra Cheesborough USA 49.05 8/6/84
400m WOMEN All-Time List -- SPEED RESERVE updated 10/14/19

200 PR 100 PR
Marita Koch GDR 21.71 NR (0.3) 7/2/84 10.83 (1.7) 6/8/83
Jarmila Kratochvilova CZE 21.97 NR (1.9) 6/6/81 11.09 NR (1.7) 6/6/81
Salwa Eid Nasser BRN 22.51 NR (1.9) 6/30/19 11.24 (1.3) 6/8/19
Marie Jose' Perec FRA 21.99 NR (1.1) 7/2/93 10.96 (1.2) 7/26/91
Olga Bryzgina UKR 22.44 NR (1.3) 8/25/85 --
Shaunie Miller-Uibo BAH 21.74 NR (-0.4) 8/29/19 11.19 (0.0) 4/30/16
Tat'ana Slaninova (Kocembova) CZE 22.47 (0.2) 7/8/84 11.31 (0.7) 9/3/83
Cathy Freeman AUS 22.53 (0.7) 9/28/00 11.24 (1.1) 2/5/94
Sanya Richards-Ross USA 22.09 (-0.3) 6/9/12 10.97 (-0.7) 9/28/07
Valerie Brisco USA 21.81 (-0.1) 8/9/84 10.99 (1.3) 5/17/86
Ana Guevara MEX 23.78 (nwi!) 5/15/98 --
Chandra Cheesborough USA 21.99 (0.9) 7/19/83 11.13 (2.0) 6/21/76

21.71 - 22.53 10.83 - 11.31

6 below 22.00 4 below 11.00
400m MEN All-Time List -- SPEED RESERVE updated 10/14/19

400 PR

Wayde van Niekirk RSA 43.03 8/14/16

Michael Johnson USA 43.18 8/27/99

Butch Reynolds USA 43.29 8/17/88

Jeremy Wariner USA 43.45 8/31/07

Michael Norman USA 43.45 4/20/19

Steven Gardiner BAH 43.48 10/4/19

Quincy Watts USA 43.50 8/5/92

Fred Kerley USA 43.64 7/27/19

LaShawn Merritt USA 43.65 8/26/18

Isaac Makwala BOT 43.72 7/5/15
Kirani James GRN 43.74 7/3/14
Danny Everett USA 43.81 6/6/92
400m MEN All-Time List -- SPEED RESERVE updated 10/14/19

200 PR 100 PR

Wayde van Niekirk RSA 19.84 NR (1.2) 6/10/17 9.94 (0.9) 6/20/17

Michael Johnson USA 19.32 WR (0.4) 8/1/96 10.09 (2.0) 6/15/94

Butch Reynolds USA 20.46 (-1.5) 6/27/89 --

Jeremy Wariner USA 20.19 (1.2) 5/26/06 --

Michael Norman USA 19.70 (0.7) 6/6/19 10.27 (-1.2) 4/6/17

Steven Gardiner BAH 19.75 (0.3) 4/7/18

Quincy Watts USA 20.50A (-0.4) 7/25/87 10.30A (-0.1) 7/25/87 10.17w (3.8) 5/30/87

Fred Kerley USA 20.24 (-0.7) 7/9/17 10.49A (-0.3) 3/21/15

LaShawn Merritt USA 19.74 (1.4) 7/8/16 10.47 (1.2) 6/5/04hs 10.38w (nwi) 5/1/04 hs

Isaac Makwala BOT 19.77 NR (0.0) 7/14/17 10.20A NR(0.8) 5/3/14

Kirani James GRN 20.41Anr,njr(0.1)4/11/16 --

Danny Everett USA 20.08 (0.3) 6/16/90 --

19.32 - 20.50A 9.94 - 10.49A

6 below 20.00 3 below 10.20A