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100m Training Schedule

The document outlines a 4-5 week training schedule for 100m sprinters, emphasizing the importance of acceleration and speed. It includes various drills, stretches, exercises, and specific workout routines for each day of the week. Athletes are advised to work with a coach to tailor the program to their needs and to focus on proper warm-up and competitive sprinting techniques.

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Ross Mark Cefre Refujia
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93 views4 pages

100m Training Schedule

The document outlines a 4-5 week training schedule for 100m sprinters, emphasizing the importance of acceleration and speed. It includes various drills, stretches, exercises, and specific workout routines for each day of the week. Athletes are advised to work with a coach to tailor the program to their needs and to focus on proper warm-up and competitive sprinting techniques.

Uploaded by

Ross Mark Cefre Refujia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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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.

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