The 100-meter dash is a tricky race. Your body is either built for insane speed or it is not, but even the quickest among us can still benefit from speed-specific training to help increase acceleration and sprint speed from the starting block to the finish line.
50-Meter Dash
Step 1
Measure 50 meters, the 100-meter half-way point, on the track. From the starting line, push off as hard and quick as you can, running full-throttle the entire 50 meters to the finishing point.
Step 2
Rest periods between sprint repeats should only last the time it takes you to walk back to your starting line. Once you have reached the start, immediately begin your next 50-meter sprint.
Step 3
Repeat these 50-meter sprints 10 times in your initial workout. As your endurance and speed increase, add two repeats per week up to 20. Incorporate these 50-meter sprints into your regular run workout once per week.
Strides
Step 1
Mark 100 meters on the track, the distance of your normal sprint race. Begin at the 100-meter starting line, but instead of running, you are going to take long strides the entire distance. Keep your legs straight throughout the strides, with soft knees. Stride from the start to the finish as if your knees were bound and you couldn't bend them. Then, take as long a step as possible with each stride all the way through to the finish line.
Step 2
Perform strides back and forth down the straightaway, resting at either end for 30 to 45 seconds between repeats.
Step 3
Begin with five 100-meter stride repeats and add one per week until you are able to perform 10 strides at a time. Incorporate strides into your track workout once a week, preferably on a day with a longer, steady-paced run.
High-Knee Running
Step 1
Measure 50 meters on the track. Begin at the starting line and run the 50-meter length with an exaggerated marching run. With each step, bring your knees up as high as you can toward your chest. Travel toward the finish line with quick, high-reaching steps.
Step 2
Walk back to the starting line as your rest segment between high-knee repeats. Once you reach the starting line, begin your next repeat.
Step 3
Repeat these 50-meter high-knee runs 10 times in your initial workout. As your endurance increases, add two repeats per week up to 20. Incorporate this 50-meter drill into your regular run workout once per week.
Tips and Warnings
- Please consult your physician before beginning this or any exercise program to ensure you are healthy enough for strenuous activity. Once you have built up your endurance and are able to perform the maximum number of repeats in each of these three drills, begin timing your efforts and strive to exceed your speed goals with each workout.
Things You'll Need
- 400-meter track
References
- "Galloway's Book on Running"; Jeff Galloway; 1984
- "Training for Speed, Agility, and Quickness"; Lee Brown and Vance Ferrigno; 2005
- "Functional Training for Sports"; Michael Boyle; 2004
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