Volume 200s Chart

The Volume 200s are one of the most interesting workout concepts that we present in our book, but as we speak at various events and sell more books online we have received numerous questions about how to set goal times for the Volume 200s workout each week.

For his Baylor athletes, Coach Hart would recommend beginning 16x200 at 36 seconds for the men and 16x200 at 40 seconds for the women. Based on Coach Hart’s guidelines I created a spreadsheet to try to determine what would be appropriate goal times for high school athletes at various ability levels. The chart on the right is what I came up with — and I can confirm from my own coaching experiences that these numbers are pretty solid.

The number listed in the left column indicates the number of 200s for the workout. The numbers across the top row indicate the athlete’s projected time by the end of the season.

For example, if you have an athlete that you project will run 50 seconds and you start their progression at 12x200, then 33 seconds would be a logical starting point for their first workout.
Another example, if you have an athlete that you think can run 60 seconds later in the season and you start their progression at 10x200, then 37 seconds would be a good goal time for workout #1.

Remember that the progressions for this workout are to decrease one repetition and to drop the goal time by approximately 1 second each week.

This chart is designed to be used in conjunction with the Volume 200s chapter in our book.