100m Training Schedule - Pre Season
Acceleration and speed are very important for all sprinters (100m/200m/100m H).
Below is a sample 4-5 week workout for 100m sprinters.
Note - The workout list below is NOT a training program. You should develop one with your personal coach to adjust.
Be sure to warm up properly before doing these workouts. This includes some body weight training, stretches, and exercises. For best results, perform these workouts at the paces and distances described with extreme focus and a competitive spirit. During training, it's important to do sprints as you do in competition.
Workout sourced from Chris Goodwin*
DRILLS
Jog 30m after each drill and do each drill over 20m unless specified
Knee to Chest
Knee to opposite elbow
Knee Roll to Outside
Frankenstein High 30m
A-Skip
B-Skip
Loose High Skip 30m
Lunge
Carioca 30m and back
40m sprint X 2: Rest 20”
Information on how to perform drills can be found here
STRETCHES
Lying figure 4; 2 x ea. leg(E.L.)
Modified Hurdler 2 E.L.
Butterfly Stretch
Fire Hydrant or Hurdle Alternative
Scorpion 5 each side
Ironman 5 each side
Ironman 5 each side
EXERCISES
Body Weight
25 Push Ups
60 Second Plank
20 T Push Ups
30 Sec. Side Plank each side
30 Deep Squats
Core
20 V-Sit Up
30 side crunch each side
30 second boat pose
40 leg lift each leg
10 L –Overs
Plyometrics
Cones: 3 reps each leg with 40M sprint
20 Rocket Jumps
10 standing long jumps
15 step ups each leg with 40M sprint
5 Hops-bounds each leg; 5 skips each leg; run 20M
SUNDAY
1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. Drills: Do 5 from each column
3. 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
4. 2 X 100 Meter: 75%; rest 30”
5. 4 X 40 Meter: Quick; rest 20”
MONDAY
1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. Drills: Do 5 from each column
3. 8 X 100 meter: 70% keep same pace; rest 3’
4. 6 X 150 meter Long Hills: Slow run; rest is slow jog back.
5. Exercises: 3 from each column
TUESDAY
1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. Drills: Do 5 from each column
3. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’
4. 2 X 200 meter: Speed 30 – 40 seconds; rest 30”
5. 4 X 40 meter: Speed 90% max; rest 30”
THURSDAY
1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. Drills: Do 5 from each column
3. 1 X 150 meter at Quick speed like it’s 200M race; rest 15’
4. 4 X 200 meter 70% ; rest 5’
5. Exercises: 3 from each column
FRIDAY
1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint
2. Drills: Do 5 from each column
3. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’
4. 400 meter to 800 meter relay hand offs.
