They came to balance each other perfectly; Thomas, so cool, so collected; Musa, more of a stormy personality. There are 3 sprint distances held at the modern Olympics (and outdoor World Championships): the 100 metres, 200 metres, and 400 metres. Throughout, Thomas never showed her deep concern in public, but Randall worried the stress would manifest elsewhere, perhaps even in track. At that point, Thomas, her mother and her best friend all wondered the same thing: how she could take what happened on the track and funnel it, into everything else. Thanks to all authors for creating a page that has been read 280,379 times. Lean on the last step with the head forward and the arms back. ], Why Sprinters Need To STOP Running At Practice, The 4 Primary Goals of Training 400m Runners, Hallway Training: Bad Weather Options That Still Get Results. In Tokyo, Thomas can medal twice, in the 200 and the 4X100 relay. What are you going to do after? When it comes to the 100-meter dash, Coleman is a world champion. There, she saw people with little money who were happy and connected, and this in turn made her feel light. The starting point would be 200 meters in about 70-75% speed (21+ 200m sprinter would do them 70-75% or about 28-30 seconds, depending on the conditioning of the athlete). Steiner owns the second-fastest recorded time in the 200 this year (with a . Speed work is all full recovery and you generally let athletes run when theyre good and ready. answer and solution which is part of Daily Themed Crossword April 24 2018 Answers.Many other players have had difficulties with American track and field sprinter who won the 2012 Olympic gold in 200 meters and has a total of 9 Olympic medals: 2 wds . Melansir laman Antara, Lalu Muhammad Zohri akan jadi salah satu andalan di cabor atletik Lari. Additionally, speed work is all various elements of race modeling The start and drive phase, floating the turn, the transition from the turn to the straight or sling shotting the turn, lifting over the last 50meters and even learning how to time the lean at the tape. Then the Olympian who only saw herself that way recently will use track not as an end goal, but as a starting one, to speak out against injustice, to show that a Black sprinter can thrive in mostly traditionally white spaces and a traditionally Black sport. Sprint Faster Than the Rest Sprint with fury to the finish line in this classic Flash game from Gamedesign.jp. Thomas, her mother says, was pretty much born athletic, a family outlier who took up soccer, karate, softball, lacrosse, golf and tennis. The race is run in lanes and requires a greater level of strength and endurance than the 100m. Thomas and Musa met at an orientation for Harvard freshmen, where they bonded as future teammates on the track team. Even then, she flew to Eugene, Ore., telling her best friend, If Im healthy, Im going to win., Thomas specializes in the 200-meter dash, an event once ruled by the late Florence Griffith Joyner. It gets no respect. Your opponents get faster, so youll have to keep up and ensure you dont fall! By using our site, you agree to our. Gabby Thomas wins the women's 200 meters during the U.S. Olympic Track and Field Trials. It's all a matter of managing your strengths and constantly pushing yourself to the next level. On recovery days and days where youre competing, say, Tuesday/Thursday or Wednesday/Saturday you have to break the monotony of doing the same old thing, especially since there isnt the possibility of getting in a workout. More Sports Need to Get In on It. To the list of things that are bigger in Texas, Thomas, upon moving there, added her own dreams. Cortney White. > >> Limit: 21.50. He has a B.S. Beat all of your opponents in a 100-meter sprint. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. Don't run flat footed. She told her mom that she wanted to run professionally, and they began to map out what that life might look like. The races get progressively more difficult as you unlock further levels. In order to succeed, you'll need to hone your technique from the starting blocks to the finish line and train like a champion! Usain Bolt set the world record with only 9.58 seconds, but sure there has to be someone faster out there, very, very far away. In meets theyll see their first open 200. There are many reasons to run, find the one that suits you best and always try to be the fastest of them all. car A. car C. cars A and B. Knighton, 17, turned heads during the 200-meter semifinal on Saturday when he won the heat in 19.88, beating Lyles and improving on Usain Bolts under-20 world record. This further empowered Thomas in now-related pursuits, crystallizing how she wanted to change the worldby addressing the inequalities in health care made painfully obvious by the pandemicand, through track success, giving her the means to change it beyond her grandest expectations. Phase 2 P.O. Even then, track would not define Thomas. in Nutrition and Exercise Physiology & Running. Sprint with fury to the finish line in this classic Flash game from Gamedesign.jp. Sprint through every level of your running career and complete the game! For tips on how to improve your race, keep reading! This was a circular endeavor, because the sublime sprinter isnt just Americas most multitasking multitasker. The following is a brief description of each phase in the 200 meter strategy. Concentrate only on the race, and imagine how you'll burst from your starting blocks, speed down the track, and make a great time. Asked whether he could see all this coming, though, and Tolbert answers honestly. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Griffith Joyners husband, Al Joyner, watched Thomas sprint toward history, then watched Elaine Thompson-Herah better his wifes Olympic record in Tokyo on Saturday night. The IAAF maintained separate records for 200 m over a straight track and over a curved track until 1976, when records for the former were discarded. At first, Thomas ran track, essentially, on the side. Top speed can only be maintained for a max of 2 seconds before deceleration begins (why even the 100m cant be run all out). The three-time national champion represented Team USA at the 2019 IAAF World Championships in Doha, Qatar, where he won the 200 meters and contributed to his countrys winning 4x100-meter relay. The next 60 meters. The last 10 meters. As a tweener event, you have to consider a few things. Different lanes have different curve angles. But, she continued, of course, she could. You cannot run all out from the gun. She signed, fittingly, with New Balance. Musa calls simply watching this perfect moment, the highlight my year.. Thats when I break out the movement based games. Run the 100 metres as fast as possible to beat all your opponents and take part in international competitions no one could ever imagine. Stickathlon 200m dash 3.5 198 Ratings Sports Stickathlon 200m dash Tags Stick Figure Category Sports Game Description Got crazy legs? Im happy that happened. I got a 200m coming up in 2 days, so I was doing some last minute things and. Develop the tech skills you need for work and life. A runner can also be disqualified if he or she steps out of the designated lane. Yes and no, he says. Phase 3 Musa attacked the track in short bursts. I dont know what to really say, Bednarek said. They allow the sprinter to thrust forward . Start the game by clicking on the play button on the main menu. Also, she needed to buy her mom a birthday gift. Phase 1 The first 40 meters (approx) or until you reach top speed. Official results of the athletics Men's 200m event at the Tokyo Summer Olympics. Your objective is to compete against other international track and field athletes by running as fast as you can along the 100m track. She was narrowly beaten to the gold medal by Jamaica's Elaine Thompson . This is a serious person, Tolbert says. Were still in the weight room of course. Warm up by jogging and stretching before full on sprints to get your blood flowing and reduce muscle damage. Women have contested the distance at every Olympics since 1948. Good pace judgment in effort and distribution is a must. Thanks for the great tips. And that is a tough spot for a young athlete to advance in later rounds, let alone win. Tyreek Hill 10.19 Seconds Use the drop-down menus to complete each sentence. I dont want to put limits on myself, she said. Athletes are deemed to have false started if their reaction time measured by sensors in the starting pistol and on the blocks is less than 0.1 seconds. In the early 1900s, the 200m sprint was . Sprinter is a simple running game from the Flash era. It depends on your personal technique. During this mesocycle, things are starting to get a little bit more specific. Do not touch the line between lanes. Then take on the challenge of Angry Gran Run: Japan. The weight room is still going strong (3x per week), some athletes have graduated to single leg bounding drills and they can hold Swedish Ab (plank) positions for a good 2 minutes before threatening to kill you or quit the sport forever. Gabby Thomas defeats Allyson Felix to win the women's 200 meters at the USATF Golden Games in May. Well probably have our first competition at the end of this period. Athletes are smiling in the warm weather and talking about where theyre going to be seeded for the upcoming championship meets. Phase 2 From the 40 meter mark to the beginning of the curve. Here lactic acid is building up a runners begin to lose form. The distance from the 40 meter mark to the end of the curve or beginning of the straight away constitutes his second phase. While Ive arguably had the most coaching success at 400 meters (and, where Im from the 300) I still love the Deuce best of all. Were doing 2 days of low intensity, double leg plyos. Press the keys to move your characters legs as fast as you can and hope for the best. Gabby Thomas can run the 200-meter dash faster than Marion Jones or Allyson Felix ever did. Your lead foot is your stronger foot. The 200 meter, like the 400 meter, is a race that must be run in phases. They giggled when actor Ashton Kutcher slid into her DMs to offer congratulations. Gave me a lot of inside information for my race and the future, and made me a lot less nervous. For beginners, or if youre just running a dash in gym class, its not necessary to use starting blocks. She hasnt stopped sprinting since. "Just staying calm is a good tip. There are 13 references cited in this article, which can be found at the bottom of the page. Before I dissect how I break up my macrocycle, let me first explain the simplest way to teach your athletes to run the race. Its tough when the other athletes are burning the turn, but that just gives your athletes someone to run down when they start tying up at the same spot yours start to bare down. Stack up on carbs and drink plenty of water. The primary mission of the player in this game is to win all championships and all runs but it is not an easy task. The 200 meter sprint is the Rodney Dangerfield of the sprint events. Shake out your arms and legs to get blood flowing. But it turns out he began from the wrong starting block, only running 185m, NOT 200m. Justin Gatlin - United States Justin Gatlin is a sprinter from the United States who shines in the 100 and 200 meters. We just kept talking about representation, what was possible, Musa says. So acceleration, maximum velocity and speed endurance are at a premium in this race, An Endurance Training Session for Middle Distance Athletes, How to Modify Sprints Workouts When School is Cancelled, 5 Ways to Approach Summer Training for Sprinters, Max Velocity is more important than Acceleration, Training in the Hallways: Mangaging Shin Splints and Training Volumes, A Workout Ingredient List for the Cross Country Coach, Quantifying Training Effort of Middle Distance Runners, Training Aerobic Capacity and Middle Distance Athletes. ", "I only tried the 60 meter dash before, so this was useful to get started and had some good advice.". This article was co-authored by Francisco Gomez. The former Polish sprinter Marcin Urba has demanded that the Namibian sprinter Christine Mboma, 18, go through a sex-affirming test because he cannot believe someone who can run her times "definitely is a woman." Mboma won silver at the 200-meter sprint in Tokyo on Monday. According to The New York Times, Knighton will be the youngest American man to compete in track and field at the Olympics since Jim Ryun raced the 1500 meters in 1964. Are you ready for the Olympics? Then have fun with our great collection of Sprint Games, online and for free on Silvergames.com. The main thing is stay calm. How fast can you run without stumbling in the middle of the tracks? Help your female runner, Grace, in QWOP to move as far as possible along the track. You may be able to find the same content in another format, or you may be able to find more information, at their web site. A bad first or second round race can stick an athlete in Lane 1,2 or 8. The League Championship or first major meet is just a week or two away. But an Olympian? When her mother heard that news, she had an out-of-body experience, like an extreme version of relief. In 2019, at the age of 23, he added to his shelf a 100 meters gold medal, which was earned when he completed a 100-meter sprint in 9.76 seconds. Steiner is one of three American women set to participate in the 200 meters, along with Tamara Clark and Jenna Prandini. She would settle for the medal Thomas won, which she planned to display at home, in a cabinet. 100 Meters Race is an online sports game that we hand picked for Lagged.com. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Last Updated: January 31, 2023 Sprinter is a sports game where you're a 100-meter sprinter, and your goal is to always be on top. Simply click the big play button to start having fun. The mother of a future Olympian loved watching the Olympics, particularly the sprinters, like FloJo, an icon who represented Black women to the world. Among some of the great womens Olympic champions are Fanny Blankers Koen (1948), Wilma Rudolph (1960), Marie-Jose Perec (1996) and Allyson Felix (2012). She had found her model, a second guide, after her mom. It is the most prestigious 200 m race at elite level. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. But start with a cute little school child rally. By signing up you are agreeing to receive emails according to our privacy policy. Based on the graph, describe what is happening between 4 and 6 seconds. Sometimes, late at night in the Harvard days, Musa and Thomas would map out their futures. They formulated plans to show grace in a way that holds people accountable, Musa says, because then, they might hear us. Musa ended up turning those conversations into a podcast, Aesthetics & Athletics, her goal being to empower women in sports. Sprint drills: warm up with 10 minutes of jogging, then alternate 100 meters each of sprint, walk, jog. Breathe deeply, counting to four, holding for a four count, then exhaling as you count to four. She learned that in a freshman seminar, Sick and Tired of Being Sick and Tired: Health Disparities and African Americans.. As always, good luck and Have Fun! The 200-meter sprint is the second shortest running category in the track events. Usually, there are three sprints held at the current time. That is why Im a firm believer in the idea of having 200m runners race at 400m earlier in the season, whether in the open event or the relay. But straining is the kiss of death. He knew that, too. Kenny Bednarek finished second in 19.78, and Erriyon Knighton placed third in 19.84 to make Team USA heading for Tokyo this summer. Hes rooting both for Thomasshes ready to be on a different level now, he saysand the byproduct of her success, the way she will remind the world of FloJo and her legacy. Sprint Games are amazing running games, in which you can play against your best friend on the same computer or win against the CPU. Randall, meanwhile, never stopped reminding her daughter of their larger goal. She majored in neurobiology and global health, hoping to become an epidemiologist. The first 40 meters (approx) or until you reach top speed. Since he is focused on the 100, he decided on a recent morning to do 150-meter sprints. Gabby Thomas ran a world-leading 21.94 seconds in the semifinals of the . @usatf | #TrackFieldTrials21 x #TokyoOlympics pic.twitter.com/2vNi9EknYB. Youve either prepared your 200 runners to get through the rounds and run a good relay leg or you havent. Another fun Sprint Game isRagdoll Runners, the most realistic online ragdoll race simulator ever. In her heat, Thomas set a personal best of 21.98 seconds. Assuming a 12 week season, the training focus is generally going to look like the following. Have athletes re-accelerate to full speed over a distance of about 20m. .css-1nlgkks{background-color:#59E7ED;color:#000;display:inline-block;font-family:LeagueSpartan,LeagueSpartan-fallback,Helvetica,Arial,sans-serif;font-size:0.75rem;font-weight:normal;line-height:1;margin-top:0.3125rem;-webkit-text-decoration:none;text-decoration:none;text-decoration-color:#59E7ED;text-decoration-thickness:0.125rem;text-transform:uppercase;text-underline-offset:0.25rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;width:auto;}@media(max-width: 48rem){.css-1nlgkks{padding:0.8125rem 1.25rem 0.625rem;}}@media(min-width: 48rem){.css-1nlgkks{padding:0.8125rem 1.25rem 0.75rem;}}@media(min-width: 64rem){.css-1nlgkks{padding:0.8125rem 1.25rem 0.75rem;}}.css-1nlgkks:focus-visible{outline-color:body-cta-btn-link-focus;}.css-1nlgkks:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:#17D0D8;}Results and highlights from the Olympic Trials. After just one year of competition, he won the 100 meters at the 2003 National Senior Games with a time of 12.06 seconds. running the 400 meters from start to finish all out. 2. Thomas did turn pro but finished her degree. Weve mostly left intervals behind us in favor of reps, meaning that our rest periods are much longer, were doing far fewer total runs and all speed days require spikes. The following is a brief description of each phase in the 200 meter strategy. Your sprinter is rather fast but you will face rivals who are as fast as you, so everything will depend on your skills. In the 200-meter final on Wednesday, Canadian star Andre de Grasse took gold, and U.S. sprinters Kenny Bednarek and Noah Lyles won silver and bronze. He lowered the time once again during the final on Sunday. Trust me I understand that most times athletes run what you need them to run to win meets. The IAAF considers marks set at high altitude as acceptable for record consideration. Thomas is not most people. To make your athlete run faster, you must continually push your keyboard and mouse buttons. Because of her commitments, Thomas missed some major national track competitions. Depending on where the athlete lives, that could be anywhere from 2-4 races over the course of the day. In this time I like the 200/400 double and probably a 400/44 double toward the end of the cycle as things will be getting much crisper and faster in the coming weeks. Enjoy! Shes realistic, pragmatic and did not view Thomas as a future professional athlete, not at first. Its not possible to all out sprint the 200. TOKYO Andre De Grasse won the men's 200-meter gold medal with a time of 19.62 seconds, edging Americans Kenny Bednarek (silver, 19.68) and Noah Lyles (bronze, 19.74). Complete Track and Field, LLC. That summer, he turned pro shortly after almost making the team for Rio. Five years after finishing fourth at the 2016 U.S. Olympic Track and Field Trials, Noah Lyles made his first Olympic team in the men's 200 meters. She refers to this kind of overstocked docket as Tuesday. It wasnt enough for her to simply train for the Olympics. Sprinter is a fun-addicting online running game to take sport to another level. Not Marion Jones, not Allyson Felix, not Gwen Torrence; icons, all. She also joined The Buford Bailey Track Club, seeking inspiration and guidance from Black women who had won gold medals. For more great ideas about sprinting visit www.speedendurance.com or to watch more videos like this one go the the Speedendurance YouTube Channel, The YouTube video has sound, so please make sure that your sound is turned on and that you have access to the site (some schools block access to YouTube). Speed at 100 and 200 meters can be a tremendous advantage to the 400 meter runners but only if they learn to distribute these energies properly. Kebba Tolbert coached them, having recruited Thomas after a Williston guidance counselor tipped him off. True fun track has arrived. Pria asal Lombok itu akan bertarung di nomor sprint 100 meter putra, estafet 4x100 meter putra, dan sprint 200 meter putra. I have a track, "This helped a lot for me to win in school sports. Slowly inhale and fill your lung capacity during your set. Knighton turned pro in January after a 2020 track season that included a dominant 20.33 victory at the AAU Junior Olympics. He also won the 200 meters that year with a time of 24.24. This is a learned skill and we practice it specifically starting late week 6 or early week 7 through the rest of the season (see below). Ultimate Frisbee, speed tag, split the cone and other games are really fun and your athletes will request them on the next recovery day. On August 1, 1996, sprinter Michael Johnson breaks the world record in the 200 meters to win gold at the Summer Olympics in Atlanta. If you want to feel like an actual athelete then play100 Meter Sprint, a challenging running game. Even as a toddler, when Thomas scampered down a hallway, her mother says it appeared like she was floating on air.. Theyll likely spend one day per week with the 2/4 group (through the whole season) and perform a rep or two of short end Special Endurance II or long end Special I. I know that once the season is in full swing, with many 2 and even 3 meet weeks, were not going to be able to do a ton of formal training. Her daughter could, indeed, compete. Im also transitioning to single leg plyos only if athletes have proven themselves. How to Play Rapidly hit both the Left and Right keys simultaneously to increase your speed and reach the finish line Her studies fascinated Thomas, like one on the Tuskegee experiment, where almost 400 Black men were told by the U.S. government they were being treated for syphilis for free, when, really, the disease was being allowed to spread so the effects could be studied. Since then, sprinting has evolved and grown immensely since the first barefoot and naked competitors ran the stadion on that exposed ground. Try to win better races from start to finish in Sprinter game! Finally, lean forward into your finish as many races are won by a fraction of a second. Start running now and never look back in Tomb Runner, where you will have to hone your reflexes and switch lanes at a moment's notice. Height and Weight: 1.68 meters (5 feet 6 inches), 56 kg (123 lb) Personal Best Record: 60 meters (6.98 seconds), 100 meters (10.54 seconds), 200 meters (21.53 meters) Elaine Thompson Herah At present, the Jamaican sprinter Elaine Thompson Herah stands as the second-fastest woman in the history. But Randall wanted Thomas to learn more than Latin. Something about Felix, the way she carried herself, the grace she exhibited, stayed with Thomas. She also needed her to understand how to not only operate in traditionally white spaces but how to excel in them. An athlete who is concentrating on the 200 will spend 80% of their time in the 100/200 group and 20% of their time in the 200/400 group. In our programs, we have always divided the training groups, generally, into these divisions based on the skill sets of the athletes and for time management purposes. World record-breakers Hassan and Cheptegei lead distance showcase in Florence, Global champions take to the streets in Boston, Vetter dominates with 94.20m throw in Ostrava, James, Kerley and Dibaba added to Ostrava fields, Duplantis, Cheptegei and Richardson set to make Czech debut in Ostrava, Double Olympic medallist and former world record-holder Foulds dies, Lyles donates World Championships singlet, socks, and number to Heritage Collection, After reaching world final, late starter Greaux looks to go one better in Tokyo. A 200-meter dash was added in 1900, and relay races with teams of four sprinters each were added for the 1912 . Once you have a certificate of approval, your instrument will need to be verified for trade use. For the 200, the distance is 250 or 300 meters. Three days earlier, Johnson had also won the 400 meters,. However, high altitude can significantly assist sprint performances. Sprinter 100 Meter is a track and field sports game where you compete in the 100 meters sprint competition. Then, the trials, the race against Felix that felt to Thomas like an honor, the time, the FloJo history, the way her idol, a nine-time gold medalist, embraced her at the end. The men's 200 m has been present on the Olympic athletics programme since 1900 and the women's 200 m has been held continuously since its introduction at the 1948 Games. Even worse, Ive seen countless poorly prepared, highly seeded 200m runners run a banger of a semi-final. They gasped when Gabrielle Union, an actress she had long obsessed over, sent a text message. Stickathlon 200m dash Remove ads and play games faster! 9. Phase 5 Kenny Bednarek was second and 17-year-old Erriyon Knighton was third. The day before the meet should be a really light and relaxed day. Im still in shock, Thomas told reporters on a Zoom call. The ancient games didn't include a marathon, it was added when the Olympic were revived in 1896 to give the games prestige. The friends planned to celebrate afterward, but due to COVID-19 restrictions, they ended up back in Thomass hotel room. Gabby Thomas wins women's 200 meters at U.S. Olympic trials with second-fastest time ever, Allyson Felix fails to qualify. One of the nice little touches in Sprinter is that every level has a unique, funky theme tune. Phase 4 Lean forward into long, powerful strides to accelerate into a sprint. But by teaching your athletes how to run the race the way I suggested and following this general outline, your 200 meter sprinters will run their Personal Best. When we commonly think of the sprint events, the 100 meter dash gets all the glory and the 400 meter dash gets all the respect. A student from Harvard last won an Olympic gold medal in 1896, except that triple-jumper James Connolly never finished his degree, meaning Thomas would become the first-ever graduate to win. Build your stamina and strength by conditioning, running longer distances, and practicing your form. Why would she? This will, "Helped a lot. Most people would consider that slate overwhelming. If you're not using starting blocks, you can still use a crouching start. Use the graph to determine the velocity between 6 and 12 seconds. So she decided to model her desires, first by seeking more for herself. On the phone from Amherst, Randall laughs. In meets, athletes are running more open 100s and 200s. Although its certainly not advisable, for some short-distance races, some of the greats barely even breathed at all. Try to avoid all obstacles moving from side to side, jumping and sliding and kicking the crap out of those old, lazy people walking around to collect coins. The 200 meter sprint has been included as a men's event in all Olympic Games since Paris 1900, and a women's 200 meter event was introduced in London 1948. Perhaps the forgotten birthday present was payback? The 200 meters is typically run on an outdoor track, beginning on the curve and ending on the home straight. It slows you down and you're more prone to shin splints. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. The good thing is that athletes will have many meets to run all these races and prepare for their end run. All Rights Reserved. Phase 1 0-40m (or first 5-6 seconds): Go all out. 200 Metres 200 Metres How it works The 'half-lap race' starts at the top of the final bend and sees athletes run around the bend before completing the sprint down the home straight. This tempo workout was meant to provide "aerobic conditioning" to "get through the rounds", among other things. Find out who took home gold, silver and bronze in 2020. In her first race as a professional, Abby Steiner is already making her name known.. 100 Meters Race is a fantastic game of athletics and running! Your knees should be slightly bent. Randall understands how what she says next might come across, as delusional perhaps, but she turned to her daughter, right then, and said, You look like this person. Game Controls: Tap the left/right arrow by turns to run. This is known as the re-acceleration phase. Top Games Favorite Games . Give it a try and you'll see. A slightly shorter race than the current 200m the 192m one length of the stadium race was part of the Ancient Olympics. Theyll see both in one person, each pursuit bolstered by the other, the busyness not a distraction, or a burden, but fuel to be fast. 1. Instead, her career, all the disparate endeavors and passions, made her a better sprinterone now headed to the Olympics. Focus on driving the arms down and back and applying force to the ground like they were starting from a dead stop. This will vary a bit depending on the athlete. In the clip coach will discuss what should be happening during each phase of the race. Because a solid 200 meter runner can run the 400 (open and relay) and likely can drop down to the 100, or at least run the backstretch of the 4100 (generally the longest leg of the 400m relay).