I’ve talked with my coach, who was a triple jumper in college, and he has agreed to let me do my own 100m program at practice. The program will be for me and our other 100m sprinter, I currently run a 10.8 and he runs a 10.9. However, I need some help with the program. I’m not really sure where to begin, that’s where I was hoping I could get some help. I’d like to see some examples of a good 100m program if you guys could help me out.
a good one for 5 training days a week would be like this:
Monday - Speed Endurence
Tuesday - Tempo
Wednesday - Accel./Max Velocity
Thursday - Tempo
Friday - Starts/Accel.
Saturday - active rest
An example of this would be:
Monday:
200m - full rest
150m - full rest
120m - full rest
100m - full rest
Tuesday:
6x200m repeats 75% - 1:00 min rest
Wednesday:
4x20-30m starts - 2-3 min rest
6xflying 40m’s - 4-5 min rest
Thursday:
400m 70% - 1:00-2:00 min rest
300m 70% - 1:00-2:00 min rest
200m 70% - 1:00-2:00 min rest
100m 70% - 1:00-2:00 min rest
200m 70% - 1:00-2:00 min rest
300m 70% - 1:00-2:00 min rest
400m 70% - 1:00-2:00 min rest
Friday:
4x10-15m starts - 1-3 min rest
4x30-35m starts - 3-4 min rest
Thanks. Where would i incorporate weightlifting into that kind of training?
What kind of general fitness base do you have ABrown? How fast can you run a 400?
I would say my general fitness base is fair to good.
I have run the open 400 in 50.8.
I ran a 22.9 200 and 10.87 100 FAT timed at a meet yesterday.
Cool. Then I think DBJohn’s program is probably a good place to start. Lifting should go after speed days (MWF) but what you do depends on what you’re doing, I wouldn’t embark on a new lifting program afer speed training in the middle of pre-comp or whatever you’re in.
I would also up the tempo volume a bit and decrease the rest periods from what DBJohn posted since you have a good GF base. You don’t have to just do the tempo workouts he wrote either, variety’s good, some possible examples:
10200; 6, 5, 4, 3, 2, 1; 5400, 4500, 20100, 13*150, etc.
You could start there and then slowly add in hurdle mobility, ab work, and some other low intensity components.
Your 200 time appears slow in comparision to your 100 time.
you may want to look at more speed/strength endurance work.
how is your 50-60meter times? Are they comparitively faster than your 100m?
Congrats on the 10.87 that is a great time! (22.9 is good too but you should be very high 21’s very low 22’s with a 10.87 FAT 100m)
I don’t have my 50-60 meter times off hand, but in the race saturday I had a terrible start (starter held us in the set position for close to 5 seconds), I was behind up until 50 meters then caught up and placed second.
for the weight lifting on MWF you should do 3-4 max lifts in my opinion. Squat, Bench and Bent Row. If you can do power cleans first. in my opinion power cleans and squats would be the best 2 lifts u can do as a sprinter. but thats just me. keep the reps 5 and below. on wednesday ur gonna be drained from the SE so you might wanna do something like jump squats and military press. if u have anymore questions let me know.