100m Workouts

 

Workouts that increase your power and acceleration in the 100m

The 100m race is a high powered event that involves a great deal of power and acceleration out of the starting blocks.  If you want to be faster in the 100m, you will need workouts that increase your power and explosiveness as these are two very important qualities necessary for faster 100m acceleration.

Below is a list of a few 100m power and acceleration workouts that help in training the ATP/PC energy system, which is the body’s primary energy system for faster power and acceleration. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

IMPORTANT: If you are a 100 meter athlete and try to run these 100m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train.  Key:  ‘ = minutes

 

3-4x 3x 30m accelerations from the crouch position @95-100% with a recovery of 3’/6’


3-4x 3x 30-50m block starts @ 95-100%    3’/6’   


3-4x 3x 30-50m sled pulls @ 95-100%    3’/6’


3-4x 3x 30-50m sprints with parachute or bungee @ 95-100%    3’/6’


 
 

Speed workouts that increase your maximum velocity in the 100m

The 100m race is a race of pure acceleration and speed.  After you have accelerated to your maximum velocity you will need to maintain as much of this speed for as long as possible before your neuromuscular coordination breaks down.

Below is a list of a few 100m speed workouts that will help train two things.  The ATP/PC energy system, and the neuromuscular patterns for faster maximum velocity. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 12 week 100m/200m training program.

IMPORTANT: If you are a 100 meter athlete and try to run these 100m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train.  Key:  ‘ = minutes

 

3×3 Fly 30’s @ 95-100%    3’/6′   (30m accel. zone with 30m fly zone)      

Important Notes: 

  • Accelerate through the acceleration zone and reach near-to-maximum velocity at the beginning of the fly zone.
  • Maintain near-to-maximum velocity through the fly zone and stay light on your feet as if you were running on hot coals.
  • Decelerate gradually after fly zone to reduce risk of shin splints.
  • Walking recovery is strongly recommended during this workout.


 

3×3 Ins and Outs @95-100%    3’/6’

Different variations of Ins and Outs:

  • 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
  • 30 meter acceleration zone | 15 IN | 15 OUT | 15 IN | decelerate
  • 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
  • 30 meter acceleration zone | 20 IN | 10 OUT | 20 IN | decelerate

Important Notes: 

  • IN = Fly | Out = Maintain velocity with relaxed arm mechanics.
  • Accelerate through the acceleration zone and reach maximum velocity at the beginning of the fly zone.
  • Maintain maximum velocity through the OUT zone but with relaxed (not aggressive) arm mechanics.
  • Take your time decelerating after last IN zone.  Reduce shin splints with a gradual deceleration.
  • Walking recovery is strongly recommended during this workout.