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Thread: Johnsons 16 x 200

  1. #1

    Johnsons 16 x 200

    I've just read about Johnsons tempo to speed end. transition whereby he starts with 16 x 200m in 36 seconds and each session reduces the reps by 1 and knocks 1 second off the time. After 10 session he ends up with 5 x 200m in 25 seconds.

    I read that he does this over 10 months which makes little sense, surely this was a mistake and he does it over 10 weeks (or 11)?

  2. #2

    Re: Johnsons 16 x 200

    It's months, every Monday or Tuesday for 10 months. Hart has them spend a month on each number of reps, so in September it's 4 weeks of 15x200m and in June 5x200m. If I remember correctly he wrote that only a handful have been below 5 reps, MJ has been the only one to get down to 3 reps (3x200m @23 sec on 90 sec recovery) when he prepped for Atlanta.

  3. #3
    Member RB34's Avatar
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    Re: Johnsons 16 x 200

    Is 90sec the rest intervals for all the weeks - 15x200 on 90sec rec?

  4. #4

    Re: Johnsons 16 x 200

    so if starting immediately following the post season break they will only finish this around the beginning of August the following year, presumably when a major event is scheduled.

  5. #5

    Re: Johnsons 16 x 200

    Would this type of transition be of any use to youth runners on a 5 month training season? What would the setup look like for volume & speed...

  6. #6

    Re: Johnsons 16 x 200

    The rest intervals at 15x200 are 2min20sec and it works down to 90 sec (for MJ), the 5x200m is 25 sec pace with 1min40sec rest (women are 3 sec slower pace). There's a chart on: http://speedendurance.com/2011/08/22...meter-repeats/

    Hart also has a couple documents in USATF library: http://www.usatf.org/groups/coaches/...lyde_Hart2.pdf

  7. #7

    Re: Johnsons 16 x 200

    Not sure how youths would cope but maybe just half the number of weeks that the set number of reps are performed over ie. 15 x 200 for 2 weeks instead of 4 weeks, keep all times and rest consistent with the rep number as in the chart.

  8. #8

    Re: Johnsons 16 x 200

    Keep in mind that 5x200 at 25 is a completely different workout for a 43.18 runner than for a 50.00 runner.

  9. #9

    Re: Johnsons 16 x 200

    From memory his rule was add the number of reps to your season target time for the 200m to give the running time for that set. For example if your 200m target time for your 200m was 21s then you would perform the 5 x 200m in 26s I.e. 21 + 5 (no of reps in set) = set target time. The key to using a set like this depends heavily on your philosophy of training. Clyde placed extreme importance on this session and periodised it early in the week. It's important to remember that something that starts of at 35s for 15 reps may look like and extensive tempo session but as it progresses down it will take the shape of intensive tempo and as a consequence have dramatically different impact on subsequent sessions around it.

  10. #10

    Re: Johnsons 16 x 200

    Quote Originally Posted by spike View Post
    From memory his rule was add the number of reps to your season target time for the 200m to give the running time for that set. For example if your 200m target time for your 200m was 21s then you would perform the 5 x 200m in 26s I.e. 21 + 5 (no of reps in set) = set target time. The key to using a set like this depends heavily on your philosophy of training. Clyde placed extreme importance on this session and periodised it early in the week. It's important to remember that something that starts of at 35s for 15 reps may look like and extensive tempo session but as it progresses down it will take the shape of intensive tempo and as a consequence have dramatically different impact on subsequent sessions around it.
    I would certainly expect this session to have large influence on the sessions around it, and yet the entire program is so intense (based on this http://www.usatf.org/groups/Coaches/...lyde_Hart3.pdf). For most 400m runners, 2 such session a week would be the limit and then a seperate speed session and maybe aerobic run/tempo on the weekend. But every week day Clyde Harts programme has some sort of intense running.

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