You’re going for track’s glamour event, the 100 meters. Every tiny sliver of a second counts, so your offseason needs to be focused on workouts to improve your time. With track typically a spring season event, that means you’ll either being working in the fall on your speed workouts -- or even earlier, in the summer, if you run cross-country, an autumn event.
Designing Your Program
How to focus your training basics depends on where you are in your sprinting career. If you are in middle or high school, you may need to spend more time in your training week on the basics, such as your starts, notes sports scientist Jeremy Sheppard in the training book “Developing Speed.” If you are a collegiate sprinter, you probably have a good grasp of technique and need to work more on race execution. At either level, you don’t have to worry about running on curves, as the 100 meters takes place on the straightaway portion of a 400-meter track.
Middle or High School
At this level, your training entails five days a week. Mondays can involve four to six reps of bounding for 40 meters, plus five to six reps of accelerations from a three-point start. On Tuesdays, run six to seven reps at 100 meters at 70 percent effort, Sheppard advises. Keep these runs on grass to reduce stress on your body. Wednesdays, Fridays and Sundays can be rest days. On Thursdays, return to the track for basic drills, including the standing arm swings, ankling, wall drives and step-overs. Add five sets of sprints from standing starts over 40 meters. On Saturdays, test your speed endurance with three sets of 200 meters, at 85 percent of your max speed, with three minutes of recovery between reps.
In college, training becomes a six-day-a-week affair, resting just on Sunday. You have track days on Mondays, Thursdays and Saturdays. Sheppard advises five by 80 meters on Mondays, and five by 60 meters on Thursdays, along with four by 30 meters on both days. Go to the grass on Tuesdays and Fridays for tempo runs of varied distances, from 100 to 200 meters, and reps from singles to six. On Wednesdays, you can focus on plyometrics, such as depth jumps, hops, speed bounding and medicine ball drills. Saturday can be a speed endurance day with three reps of 150 meters, with three minutes of recovery between reps.
Calibrating Your Strength Work
At the collegiate level, work in three days a week of strength work, ideally Monday and Friday on your lower body, and Thursday on you upper body. These should include Olympic barbell lifts and kettlebell ballistic moves. At the middle or high school level, strength work can be Tuesdays, Thursdays and Saturdays, and be at the introductory level, such as body-weight exercises, including pushups, the mainstay of track work, and medicine ball drills.