I’m 18 now! I was 17 this season, i ran 10.24w and 10.40! and 2005 i ran 6.70 (60m) aged 16! I havent always lived in UK thats why you might not have heard of me! Ukathletics refused to put my times up on the all-time list cuz I was born in Zambia n didnt have a passport at the time! I ran 10.89 the year after which should have been a UK u15 record but they refused to put that up aswell! they only put up my 11.07 from national champs bcause it was national schools!
w= wind assisted
hey you’re gerald phiri!
wicked times man, I’m 18 too and aiming to get below 10.6 this season. I also got a few relatives on my fathers side living in zambia. good shit, what kind of training were you doing to get down to 10.4.
aah! we might be related LOL!!! um… i didnt do too much training, My back is very fragile so i’ve always had to be careful, sometimes i’d train one day a week or sometimes 4, just depended on the time of year plus injuries, etc. 2006 I i didnt train in June or July tho, I just competed on the weekends. I’ve never set a pb injury free 
and I usually start training properly in January.
this is a rough guide of what I did this past season.
Mon: Weights + circuit training w/ stairs (I would stop Circuit in April)
Tues: Tempo/ Long Speed End. (dependin on what time of year)
Wed: Rest
Thur: Speed/ Speed End. (dependin on what time of the year, in winter I did Alactic Short Speed End)
Fri: Weights (every 2wks)
My weights exercises were:
Bench/ Full Squat/ Power Cleans/ Glute-Ham Raise
2005 I did tues and thur session + hills on sunday because I was too young to start lifting weights. (If you want a good 60m run them hills!!!)
Its my first year in USA and my training has changed quite a bit. As usual I start training next week. The aim is 10.1, so we’re concentratin on my acceleration first. i’ll be training 6days a week :eek: my first 6wks looks like this:
Mon:Weights/Accel Development/Medball(+ Abs)/Plyo
Tues: Tempo(100-200m)/ Circuit training/ Hurdle Mobility
Wed: Blocks (to 40m)/Weights(Lower Body)/Plyo/Core Stability
Thur:Accel Development/Weights (Upper Body)/Medball (+abs)
Fri: Tempo(200-300m)/Circuit Training/ Hurdle Mobility
Sat:Accel Development/Weights/Medball(+ abs)/Plyo
Sun: Church lol!
Year Plan:
6wks-Accel/Blocks/Tempo
(Rest Week)
(8wks)-4wks- ASSE/Blocks/Tempo
-4wks- GSSE/Blocks/Special End 1
(Rest Week)
(8wks)-4wks- Speed End/Special End 1/Blocks/ Competition
-4wks- Speed End/Blocks/Competition
This will be my training until Mid June then I start competing properly, the early races are just part of training and will have a specific objective.
btw I wish you the best for the coming season, hope you that sub 10.6!!! 
hey! wow…someone who knows me 
LOL yea maybe. Thanks for the insight man good luck with 10.1!!
thank you!
Have you moved to the USA for the collegiate system? I remember a piece about you on the BBC, Look North I think, about you possibly leaving for the USA because of lack of funding.
NO, my mum got a new job so we moved to chicagoland. UKA fundin is pretty good, atleast when i was on it. Free physio, massage, nutrition advice, strength/conditioning and great facilities. I’d say fundin is alot better in UK. I’m goin to university but not for the collegiate system if I do the collegiate season it will probably be for Arkansas RazorBacks or Baylor Bears not sure yet, have to wait and see.
Are you still going to run for the UK?
yea! I fly back in April. GB all the way lol 
Good that’s reassuring for GB! Have you picked up any useful tips from this site?
my bad didnt mean to do this.
Hi there can u tell me who holds the world record for 150m pls and what time?
officially i believe it’s 14.99 held by donovan bailey and ian mackie, ran on the same day maybe in 1997! linford has however run 14.74 i believe in sheffield but it was wind assisted, or there was some complication that led to an asterick being put by the time.
that 14.99 by donovan could of been shattered like crazy if he didnt look back and turn it off 30meters left to go. He was looking sideways as i crossed the finishing line, i would assume he was capable of beating michael johnson running 14.6x
The world record is like 14.7 or something. It says so on the Bailey / Johnson race.
its not 14.99! linford is UK record holder I’m 100% sure he ran 14.97 +0.x in 1994!!
Linford Christie 14.77sec 150m.