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100 Metre Sprint Training Programme

This is a 100 metre sprint training programme designed for both the 100 metre sprinter, or adapted for the athlete that just needs to develop speed for a running sport such as football. I have deliberately written this 100 metre sprint training programme generically and in the most basic format so that it is easy to understand.

Keep in mind that this is just one way of doing things. I have deliberately constructed this programme using mostly bodyweight training with minimal use of equipment.

Like all programmes on this site, this is simply a guide, something to form a basis for programme design. This is the basic programme I have used for my own 100 metre sprint training and it has allowed me to consistently run sub-11 second hundreds all year round. It is basic, yet effective. [Chris Lyons]

The Programme

The following programme includes a training cycle spanning just five sessions.  It is simple and effective and allows for plenty of recovery. Perform each session one after the other and have a rest day on day six and seven and start again with the five day cycle. Simple as that. No need for multiple sessions per day. Quality over quantity.

Day One: Plyometrics

5 x 5 squat jumps with at least 90 seconds rest between sets.

Single leg bounding for 5 sets of 3 reps on each leg. Rest one minute between sets.

Standing long jump x 8 total jumps.

Day Two: Short Sprints and Plyometrics

5 x 25 metres with a set of single leg bounding after each sprint for three reps each leg.

5 x 50 metres

Rest 60-90 seconds between sprints.

Day Three: Long Sprints

3 x 100 metres

2 x 200 metres

Rest 60-90 seconds between sprints.

Day Four:  Interval Session

Perform intervals of kettlebell/dumbell swings and burpees starting at one rep each then rest one minute, then two reps each and rest one minute and so on up to 10 reps of each.

Day Five: Density Session

As many rounds as possible in 10 minutes of pistols x 5 each leg, squat jumps x 5 and scissor jumps x 10 then...

As many pull-ups as possible in 7 minutes then...

As many two-point push-ups as possible in 7 minutes then

Leg lowers for a total of 40 reps as fast as possible.


As you can see this is a simple yet effective programme for 100 metre sprint training. This programme or variations of it can be used for anyone who’s primary focus is developing sprinting speed. Of course, the programme and sessions should not be rigidly maintained. Over time you will likely need to vary the programme in order to fit in with a season of your chosen sport.

If there is one final piece of advice I can give you it is to practice a long and powerful stride. Many experts claim that stride length is a genetic thing, but I beg to differ. Stride length can gradually be increased through training it effectively. With each maximum effort you should be aiming to increase your stride length as much as possible so that you are almost galloping and bounding like a gazelle. There are many reasons for this, but primarily it is a biomechanical thing. Most speed comes from a long stride that it executed at the same speed as those with a shorter stride. Stride length is the number one factor influencing horizontal force. Whereas conversely stride frequency distributes a lot of the force in a vertical plane, meaning that much of the extra speed is being lost and not contributing to overall running speed.

How is a longer stride achieved? By developing more power through plyometrics. More power means you can generate greater force upon ground contact, which in turn propels your body further forward with each individual stride.

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