100 meter dash workout

Great, 100-meter dash workouts should put the primary focus on increasing the acceleration, maximum velocity, and speed endurance of a sprinter.

Training for pure speed is not conditioning.

Training for pure speed is not bodybuilding.

Training for pure speed is not high volume tempo running workouts.

Training for pure speed is not running through an agility ladder.

While all those modalities have their own time and place in various training programs, training for pure speed puts all of the emphasis on speed.

If you are a sprinter, the workouts below will have you on the pathway to lowering your time and burning your competition in the 100-meter dash.

Always remember that in sprinting, a little goes a long way.

Sample Speed Workout For The 100m

100 meter dash workout

The first of my 100-meter dash workouts is a dual-purpose training session.

This means you will be training acceleration and maximum velocity in the same workout.

Acceleration is how fast it takes you to reach your top speed.  Maximum velocity is the fastest speed that you can possibly reach.

To excel in the 100-meter dash you need both elements.  This classic 100-meter dash workout will start with acceleration work followed by maximum velocity work.  The details are:

1) Perform a dynamic sprinter warm-up before you begin.  You can check out the video below to see what you should do to prepare for sprinting.

2) The first part of the workout focuses on improving your acceleration and working on your drive phase.

3) You will perform two or three, 30-meter sprints coming from a 3 or 4 point starting position.  If you have blocks you can use them.

4) The second part of the workout focuses on improving your maximum velocity.  You will perform two or three, 30-meter flying sprints with a 30-meter acceleration zone lead in.

5) Cool down, go home, and rest 48-72 hours before you perform another speed workout.  If you keep your volume very low (1-2 reps per drill) you will be able to sprint again in 48 hours.

The speed workout for the 100-meter dash will look like:

• 2-3 x 30m
• 2-3 x 30m flys

That’s it.


• You will take a full recovery (3-6 minutes based on this distance) between reps.

• Get 7-9 hours of sleep the night before this workout to ensure you have a fresh CNS (central nervous system).

• I recommend that you use the Freelap Timing System to record accurate, objective times.*

• If you do not have a Freelap, you will need someone to time you with a stopwatch.  Keep in mind that hand times don’t officially count and are nowhere near as accurate as electronic times.*

• A 4.15 hand timed 30-meter dash is actually about a 4.39-4.5 electronic time.  The reason why is that with a hand time, the coach reacts to the athletes’ movement, which will always cause a slight delay for the coach.*

• With electronic timing, the clock starts the instant you move.*

• Hand times are not ideal, but a hand time is better than getting no times.*

* Applies to both workouts

Sample Speed Endurance Workout For The 100m

The first workout will address acceleration and maximum velocity.  But to truly complete the 100-meter dash, you need a bit of speed endurance work as well.

The training distances for speed endurance work usually take place in a range from 80 meters up to 150 meters for sprinters.  The speed endurance workout you can use for the 100-meter dash is:

• 1 x 80m
• 1 x 100m
• 1 x 120m


• You will take a full recovery (8-10 minutes based on this distance) between reps.

• Nobody can sustain 95 percent speed through the entirety of these distances.  I advise that you use floating sprints so that you have a legit game plan.

• For your 80m you will sprint the first 40m at 95 percent speed and the second 40m at 90 percent speed.

• For your 100m you will sprint the first 50m at 95 percent speed and the second 50m at 90 percent speed.

• For your 120m you will sprint the first 60m at 95 percent speed and the second 50m at 90 percent speed.

• You should internally feel the downshift in speed, but it should be unnoticeable to an onlooker.  Your goal is to remain as fast as possible through the finish.

Sample Training Split (2 day sprint program)

Sunday: OFF
Monday: Sample Speed Program For The 100m
Tuesday: Upper Body Lifting
Wednesday: OFF
Thursday: Sample Speed Endurance Program For The 100m
Friday: OFF
Saturday: Lower Body Lifting


To get faster in the 100-meter dash, you have to sprint fast and with a purpose.

By following a real speed program, you can track your numbers and focus on progression over time.

You don’t want to waste your time using a fake hustle “speed” program.

I’ve seen plenty of these egregious programs online and in-person.  99 percent of them make my eyes bleed.

I’ll holla at you next time.
The People’s Trainer,

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Herbert Fuller

Looking to develop novice runners with good speed into dynamic sprinters. I plan to increase and incorporate more of the walking drills and play metrics into our warm ups.

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