Inside Gout Gout’s weekly training driving him closer to Usain Bolt’s record

At just 18 years old, Australian sprint sensation Gout Gout is not only rewriting his country’s record books but also edging closer to the standards once set by the legendary Usain Bolt.

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The teenager delivered a jaw-dropping performance at the Australian Athletics Championships in Sydney, clocking 19.67 seconds in the 200m.

The time obliterated his previous national record of 20.02 seconds and made him the first Australian to legally dip under the iconic 20-second barrier.

In the same race, compatriot Aidan Murphy also impressed by breaking the mark, but it was Gout who stole the spotlight. His time was not only historic domestically; it also surpassed Bolt’s best performance at the same age, underlining the scale of his potential.

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Only Erriyon Knighton has ever run faster over 200m as a teenager, though his 2022 time remains unratified.

Still, Gout’s 19.67, with a legal +1.7 tailwind, would have been good enough for a bronze medal at the Paris 2024 Olympics and silver at Tokyo 2020. A remarkable feat, considering his age.

But behind the headlines lies a carefully structured training regime that blends explosive speed, endurance, and technical precision.

A week inside Gout Gout’s training

Speaking on the Beyond The Records Podcast alongside Olympic champions Noah Lyles, Rai Benjamin, and Grant Holloway, Gout offered a glimpse into the work that fuels his rise.

Monday – Acceleration and strength

The week begins with explosive short sprints, ranging from 10m to 30m designed to sharpen his starts. This is followed by a gym session focused on isometric holds, targeting the glutes, calves, and ankles to build power and stability.

Tuesday – “Pyramids” speed endurance

One of his signature workouts, the “pyramids” session, blends varying distances and intensities:

120m (average intensity)

100m (high intensity)

80m (maximum intensity)

80m (maximum intensity)

100m (high intensity)

120m (average intensity)

This structure pushes both his top-end speed and endurance under fatigue.

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Wednesday – Form and mechanics

Midweek shifts focus away from speed. Training barefoot on grass, Gout runs 10×100m at 60–70% effort, allowing him to fine-tune technique and running mechanics.

Thursday – Starts and acceleration

Short, sharp efforts dominate Thursday, with 10×50m sprints at progressively increasing intensity, honing his reaction time and drive phase.

Friday – Recovery

A crucial rest and recovery day ensures his body adapts to the intense workload.

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Saturday – Technical precision

Saturday sessions are built around drills, particularly “wickets” a series of mini hurdles designed to improve stride length and rhythm. The session includes:

10×30–40m wickets

5×10m starts

5×20m acceleration sprints

Sunday – Rest

Complete rest rounds off the week, allowing full recovery ahead of another demanding cycle.