How to Run a Faster 100-Meter Sprint

How to Run a Faster 100-Meter Sprint
Sprinters must train continually to see improvements in speed, technique and level of endurance. Though you can train with a licensed fitness trainer specializing in the 100-meter sprint, there are also weight-lifting techniques and endurance drills that you can use to improve your speed. To see results, you must allow proper time for training and set aside sufficient recovery time before the actual competition.


Difficulty: Moderate

Step 1
Incorporate weight-training sessions into your schedule three times per week four weeks before the competition for which you are training. Free weights are ideal and should be performed in repetitions of 14 to 20. Use hand weights or a weight lifting bar to perform arm curls. Work the lower body by positioning the weight bar behind the neck; the bar should rest against the shoulders. Lower the body, bending the legs at the knees until you reach a 90-degree angle. Push your body back to a standing position and repeat. When weight training, work multiple muscle groups, including abdominals, glutes, arms and legs.
Step 2
Incorporate one day of anaerobic and one day of endurance training. These components should include three sets of four repetitions of 50 meters. Perform anaerobic exercises, which is defined as any short-lasting, high-intensity activity, to strengthen muscles and build respiratory strength (i.e., increase the amount of oxygen you can take in during exercise). Examples of anaerobic exercise include weight lifting, sprinting, and jumping, according to
Step 3
Gradually increase your race time weekly. For example, aim for three sets of three repetitions of 40-meter sprints on the first week. Graduate to three sets of three repetitions of 60 meters in the second week. Finish with three sets of three repetitions of 60 meters in the third week, according to You will run the same distance for the second and third weeks; however, each week you run the new scheduled number of meters, you don't repeat the numbers from the previous week.
Step 4
Increase your intensity levels weekly. For example, progress from a 60- to 80-percent intensity level to a 90- to 100-percent intensity level. Intensity level is measured based on performing exercises at your optimum heart rate. To find your optimum heart rate, subtract your age from 220. Sixty percent of your optimum heart rate would be 60 percent of this number.
Step 5
Focus on technique. Build the drive, stride and lift aspects of the sprint into your four-week training schedule. In other words, "drive" down on the balls of your feet as you run to allow for greater strides. Lift your feet to reduce the amount of time your feet remain on the ground, which can also be controlled by how well you drive down on the balls of your feet.
Step 6
Add additional strength-training sets as needed and work on endurance-specific exercises that can be increased within the final week. Work at a 100 percent intensity level for each set.
Step 7
Allow the body to recover just before the competition.

Tips & Warnings

Consider sprinting with a partner or trainer.
Improving your speed for the 100 requires several weeks of training--preferably four.

Article Written By Charlie Gaston

Charlie Gaston has written numerous instructional articles on topics ranging from business to communications and estate planning. Gaston holds a bachelor's degree in international business and a master's degree in communications. She is fluent in Spanish and has extensive travel experience.

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