100 metres Training Program

The following is an example of a 100 metre training program (phase 1) for a senior athlete. Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to running notations used

4 x 3 x 400 (80%) [3' & 8']

This means 4 sets of 3 repetitions of 400 metres, with each repetition to be run at 80% effort, with a 3 minute recovery between each repetition and 8 minutes recovery between each set.

For further details, see the IAAF notation for running sessions in training programs.

Phase 1

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Week 2

Week 3

Week 4

Training For Speed, Power and Strength Serious athletes do not need reminding of the importance of sports conditioning. They know it is not enough nowadays simply to put in hundreds of hours of basic training - be it on the bike, on the track, in the pool or on the court To compete at your very best, you need to build the appropriate strength, power and speed elements into your conditioning regime. That is what gives you the extra edge you need to excel at your sport. Select this link for more information on Training For Speed, Power and Strength.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Sprint Technique
• Sprint Photo Sequence
• Sprint Warm up Drills
• Sprint Starts
• Setting up the Starting Blocks
• Sprint Relay
• 100 metres Training
• 200 metres Training
• 300 metres Training
• 400 metres Training
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• Sprints and Relays, F.W. Dick, ISBN 0 85134 082 2
• Sprinting and Hurdling, P. Warden, ISBN 1 85223 299 4
• How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2