100m training plan

100m training plan

If you are keen to improve your 100m time, but don’t know where to start; you can use the information from this post as a starting point to develop your speed, explosiveness, and power. All three of these will help you improve your 100m time.

I want you to focus on the factors that can help you improve your 100m time as quickly as possible.

Whether you want to improve in 2 weeks, 2 months, or over the course of 2 years, the following information will help you improve your 100m time quickly.

Develop your speed endurance.

Your body actually slows down during the 100m race due to the muscles getting fatigued. You can improve your speed endurance pretty quickly by doing interval training over a 120-300m distance.

Maintaining your top speed over these distances will allow you to hold your technique, and it will allow you to run more powerfully during the race.

Develop your speed endurance by doing interval training.

This will be very tough on your body. However, you will improve quickly since the body will adapt to the athletic demands from interval training.

An example of interval training will be the following.

  • 120m sprints at 80% of your maximum speed x 10 repetitions with 30 seconds rest.
  • 120m sprints at 80% of your maximum speed x 5 repetitions with 30 seconds rest.
  • 200m @ 30 second pace with 30 seconds recovery x 5 repetitions
  • 300m at 80% pace with 60 seconds recovery x 3

Increase the explosive power in your hip flexors.

You want to improve the horizontal force that you can generate from your hip flexors. You can do this by:

  • Doing Bulgarian split squats
  • Deadlifts
  • Squats
  • Bounding plyometrics


Skipping will help develop explosive power in your calves and ankle flexion. Do these until you reach the point of failure.

Would you like to improve your sprinting speed?

You can buy the following items to help you greatly improve your sprinting speed and performance.

Clyde Hart’s Speed Development

Clyde Hart 200/400m speed development training
Clyde Hart 200/400m speed development training

Clyde Hart is the mastermind behind Michael Johnson’s 200m/400m double at the Atlanta Olympics back in 1996, where Michael Johnson ran 19.32s for the 200m and 43.49s in the 400m.

The training focuses on developing speed endurance to help you run faster.

This training is for advanced athletic sprinters.

Click here to buy it on Championship Productions.

Fuel for sprinters.

Fuel for sprinters.

If you want to excel in your sprinting performance, you need to train well. But to train well, you need to fuel your body with the carbohydrates, proteins, and fats that will allow you to excel.

Click here to get the nutrition guidance required to take your performance to the next level.

Want to run 10.99s or faster in the 100m?

Sprinting program

Get the complete sprinting program that will help you achieve this.

Click here to buy the sprinting program.

Just starting your sprinting journey?

If you are a beginner to sprinting, use this guide to help you improve your speed and power instantly.

How to run faster (For beginners only!)

Want to see more items that can help you with your athletic performance?

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