Which is why I also recommend quotations... and real life typing as part of the practice routine. However, using English 10K in Monkeytype, does expose you to many, many more ngrams in a real woRd setting, even if it's not a real worLd setting, and is still highly beneficial when practicing.

​

>The english 200 setting thing is very true, I'm 130-140wpm on that setting and only 110-120 on english 10k, add punctuation and caps to that and I'm like 100-110 at best

Don't worry about speed. It's not important.