200 Meter Sprint Training | Track Workout To Increase Your Speed, Endurance, & Strength

Great day to do some sprints. Today’s track workout, block work on the curve, followed by 250 meters at 30 seconds or faster, then take 12-15 minutes rest before doing 150 meters at 16 seconds. Finish up with some resistance, I chose to use a sled for some drive and acceleration conditioning. This is my first official speed session at the track. Not too bad. Definitely more to come!

[@TRACKHEADZTV]

That 150 is very impressive. Speed endurance is on point. Keep chipping away. I predict a mid 21 in your future.

[@LuisBadilloJr]

Thanks a lot! I felt amazing in the 150. Felt like I never decelerated even though I did cause everyone does, but I felt that good in the sprint. I definitely need to do more speed workouts like this. The strength and endurance I have now came from all that volume I did for the 400.

[@briansanders3774]

If you said you was out of shape running a 6.4 60 yard dash 8 month ago, you gotta be running at least a 6.2 now. Insane!

[@LuisBadilloJr]

I’m planning on running it again soon. I’m in wayyyy better shape now.

[@volodyamihaelovich4576]

I also got you at 16.1 for 150, I was pleasantly surprised. You are faster than I thought. I think you have a shot at 22 second flat 200 depending what lane you get and how good the wind is that day.
For some reason your 400 is really lacking compared you to your short sprint times.

[@LuisBadilloJr]

Thank you, I really appreciate it. I think I have more room for improvement. Like fixing my technicalities and specific stuff so I can run more efficient when I sprint. The wind is definitely a killer, I experienced that in my last 400. Torture! I hope I get a good lane maybe like 3, 4, or 5. Let’s see. My race is next Tuesday.

[@jdfactoryclips_]

that 150 was crazyyy

[@aggsdrks5769]

Nice, keep up the hard work.

[@LuisBadilloJr]

Thank you no doubt!

[@nateosbornelife]

Yessir🔥 speed kills

[@LuisBadilloJr]

YESSS!!!

[@edylesechevarria1371]

Excelente video

[@LuisBadilloJr]

Muchas gracias!

[@user-km8nf6rt6i]

Wow

[@Rph404]

💪 strong bro

[@TheOverpowered1]

These videos are helping thanks

[@n0d167]

Bro which is your diet ?

[@user-um7sd4vk9u]

That a really fast time for the 150 i havent been able to to under 19 at my 30ish started like a year ago to sprint. Is that a good time for average guy?

[@jhersh100]

hi there i am 50 years old ..like to get back in to 200 meter training..i ran back in 1989 in high school, 23.3 was my time.. how should i start back into training.. i did run 5k races last 6 years.

[@LuisBadilloJr]

Hello! Great time 23.3 is quick. If you want to start back training as a sprinter, I would suggest track workouts, perhaps some 100 meter repeats, also 150’s, 200’s, 250’s, and 300’s. Feel free to adjust the intensity and recovery times depending on your level of conditioning. Keep it challenging. Also, work on your explosive power in the gym. Squats, deadlifts, power clean, hang cleans, snatches, lunges, etc. Work on your core, abs, and trunk. Flexibility and diet is important as well. I also have workout videos at the track that may help you on my channel. Feel free to check them out. Hope this helps.

[@LifesizeFayth]

Can you explain your body form as you came off the blocks in the first 80 m until you got down to the stride ?

[@trofee8]

It is for inseason and when exacly would you do it I mean it is very different from doing shorter reps with low recovery

[@domkiel]

Are you able to run in under 11 seconds on 100m

[@LuisBadilloJr]

Yes.

[@stephenwilberrealtor6902]

Is that 4 rounds of the 250 and 150?

[@ekowhudson]

How heavy is the sled?

[@HarshGoswami-pz6ky]

Hii brother