100 metres Training Program

The following is an example of a 100 metre training program (phase 2)

for a senior athlete. Prior to starting any training, it is recommended
you have a medical examination to ensure it is safe for you to do so.
Any application of this training program is at the athlete's own
discretion and risk.
Key to running notations used

4 x 3 x 400 (80%) [3' & 8']

This means 4 sets of 3 repetitions of 400 metres, with each repetition
to be run at 80% effort of your target Personal Best time for the
coming season, with a 3 minute recovery between each repetition and
8 minutes recovery between each set.
For further details, see the IAAF notation for running sessions in
training programs.
Phase 1

Each training session should include an appropriate warm up before

the session and cool down after the session.
Week 1
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Weight Training

Saturday

Flexibility &
Core stability

Plyometrics
Medicine Ball

Sunday

Flexibility
Core stability

General endurance
2 x 3 x 200 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 40 (80%) [3' & 8']

Harness or tyre
3 x 3 x 30 (90%) [3' & 8']

Week 2
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Weight Training

Saturday

Flexibility &
Core stability

Plyometrics
Medicine Ball

Sunday

Flexibility
Core stability

General endurance
2 x 3 x 250 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 50 (80%) [3' & 8']

Harness or tyre
3 x 3 x 40 (90%) [3' & 8']

Week 3
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Weight Training

Saturday

Flexibility &
Core stability

Plyometrics
Medicine Ball

Sunday

Flexibility
Core stability

General endurance
2 x 3 x 300 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 60 (80%) [3' & 8']

Harness or tyre
3 x 3 x 50 (90%) [3' & 8']

Week 4
Monday

Flexibility

Weight Training

Core stability
Tuesday

Flexibility
Core stability

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Evaluation
RAST
Weight Training
Evaluation
Quadrathlon
Weight Training
General Endurance
40 minutes fartlek

Phase 2

Each training session should include an appropriate warm up before

the session and cool down after the session.
Week 1
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Specific endurance
2 x 3 x 120 (80%) [3' & 8']

Anaerobic quality
3 x (40, 60, 80) (80%) [3' & 8']
Weight Training

Strength intensive
3 x 3 x 40 (90%) [3' & 8']

Plyometrics
Medicine Ball

Block work
3 x 3 x 30 (100%) [5' & 10']

Week 2
Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Plyometrics
Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Specific endurance
2 x 3 x 150 (80%) [3' & 8']

Anaerobic quality
3 x 6 x 40 (80%) [3' & 8']
Weight Training

Strength intensive
3 x 3 x 60 (90%) [3' & 8']

Flexibility
Core stability

Plyometrics
Medicine Ball

Block work
3 x 3 x 30 (100%) [5' & 10']

Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility

Plyometrics

Week 3

Specific endurance

Core stability

Medicine Ball

Wednesday

Flexibility
Core stability

Weight Training

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

2 x 3 x (40+40+40)
(80%,100%,80%) [3' & 8']

Anaerobic quality
3 x 6 x 60 (80%) [3' & 8']
Weight Training

Strength intensive
3 x 3 x 80 (90%) [3' & 8']

Flexibility
Core stability

Plyometrics
Medicine Ball

Block work
3 x 3 x 30 (100%) [5' & 10']

Monday

Flexibility
Core stability

Weight Training

Tuesday

Flexibility
Core stability

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Week 4

Evaluation
60m test & 10 stride test
Weight Training
Evaluation
150m test
Weight Training
Block work
3 x 3 x 30 (100%) [5' & 10']

Phase 3

Each training session should include an appropriate warm up before

the session and cool down after the session.

Week 1
Monday

Flexibility
Core stability

Complex Training

Tuesday

Flexibility
Core stability

Medicine Ball

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Medicine Ball

Monday

Flexibility
Core stability

Complex Training

Tuesday

Flexibility
Core stability

Medicine Ball

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Medicine Ball

Flexibility
Core stability

Complex Training

Specific endurance
2 x 3 x (50+50+50)
(100%,80%,100%) [3' & 8']
Anaerobic quality
2 x 3 x 60 (90%) [3' & 8']

Complex Training
Speed
3 x 3 x 40 (100%) [3' & 8']

Block work
3 x 3 x 30 (100%) [5' & 10']

Week 2

Specific endurance
2 x 3 x (50+40+50)
(100%,80%,100%) [3' & 8']
Anaerobic quality
2 x 3 x 70 (90%) [3' & 8']

Complex Training
Speed
3 x 3 x 50 (100%) [3' & 8']

Block work
3 x 3 x 30 (100%) [5' & 10']

Week 3
Monday
Tuesday

Flexibility
Core stability

Medicine Ball

Specific endurance
2 x 3 x (50+30+50)

(100%,80%,100%) [3' & 8']

Wednesday

Flexibility
Core stability

Anaerobic quality
2 x 3 x 80 (90%) [3' & 8']

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Medicine Ball

Monday

Flexibility
Core stability

Complex Training

Tuesday

Flexibility
Core stability

Wednesday

Flexibility
Core stability

Thursday

Flexibility
Core stability

Friday

Flexibility
Core stability

Saturday

Flexibility &
Core stability

Sunday

Flexibility
Core stability

Complex Training
Speed
3 x 3 x 60 (100%) [3' & 8']

Block work
3 x 3 x 30 (100%) [5' & 10']

Week 4

Evaluation
60m test & 10 stride test

Evaluation
150m test
Complex Training
Block work
3 x 3 x 30 (100%) [5' & 10']

Page Reference

Page Reference

The reference for this page is:

MACKENZIE, B. (2001) 100 metres Training Program - Phase 2 [WWW] Available

from: http://www.brianmac.co.uk/sprints/tp100p2.htm [Accessed 25/4/2014]

Associated Pages

The following Sports Coach pages should be read in conjunction with

this page:

Sprint Technique
Sprint Photo Sequence

Sprint Warm up Drills

Sprint Starts

Setting up the Starting Blocks

Sprint Relay

100 metres Training

200 metres Training

300 metres Training

400 metres Training

Planning the Training - 6 stages of development

Find a Coach

Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

Sprints and Relays, F. W. Dick

Sprinting and Hurdling, P. Warden

How to Teach Track Events, M. Arnold