Example 200 meter sprint program

Updated: Mar 12


In training ourselves and our clients, we utilize a variety of cardio programs. This 200-meter program is an example of one approach we may use. The layout is not meant to be a “gold standard,” but instead is just one possible approach. The program can be used to give you ideas, can be followed as designed, or can be modified. For example, you might use this as a rough layout for incorporating 200-meter work as standalone training or as part of a bigger program, followed it as designed as a standalone or as part of a bigger program, or modify it by combined it with longer distance runs and/or another form of training, such as strength training. As you work through this program, keep the following notes in mind:

  • During the warm-up, aim for a minimum of one mile distance at easy-moderate effort.

  • For each sprint, go "as fast as possible for the day," meaning base the speed on how you feel. That said, good form should be maintained, even if this calls for utilizing lower speeds.

  • For interval training and mile runs, pay close attention to the recommended rate of perceived exertion (easy, moderate, hard). Hard will be near max effort. Moderate would allow you to have a light conversation. Easy would allow you to have an ongoing conversation.

  • During interval training, aim for a minimum of one mile distance.

  • During the cool down, aim for a minimum of half-mile distance.

  • At the end of any week, you should have a bare minimum of 10 miles completed

*Note: the content included is only four weeks of a 12-week program does not include the warm-ups, cool downs, and other details. For full details and the entire 12-week program, download the free program at this link. Week 1 Day 1 100 (complete three times)—Run 100 meters, rest as needed, repeat 200 (complete three times)—Run 200 meters, rest as needed, repeat Interval Training—10 minutes of walk one minute, jog or run one minute, easy session Day 2 1-mile Run 1 mile Does not apply Moderate difficulty run Day 3 Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Week 2 Day 1 100 —100 meters, rest as needed 200 (complete three times)—run 200 meters, rest as needed, repeat 400—run 400 meters, rest as needed Interval Training—10 minutes of walk one minute, jog or run one minute, easy session Day 2 1-mile run—max-effort run Day 3 Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Week 3 Day 1 100—run 100 meters, rest as needed 200—run 200 meters, rest as needed 400 (complete two times)—run 400 meters, rest as needed, repeat Interval Training—10 minutes of walk one minute, jog or run one minute, easy session Day 2 1-mile run—Easy run Day 3 Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Week 4 Day 1 100—run 100 meters, rest as needed 200 (complete three times)—run 200 meters, rest as needed, repeat 400 (complete two times)—run 400 meters, rest as needed, repeat Interval Training—10 minutes of walk one minute, jog or run one minute, easy session Day 2 1-mile run—moderate difficulty run Day 3 Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel


Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, and the International Sports Sciences Association. Nathan has 17 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.

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