How to run 100 meters in 10 seconds

    The 100m is a race of power and explosiveness. learning to run effectively is no easy task. the best sprinters can cover the distance in less than 10 seconds.

    It is incredibly difficult to beat the times of the world’s elite athletes. being naturally fast is not enough to succeed. dedicated training and specific practice is needed.

    Reading: How to run 100 meters in 10 seconds

    but don’t threaten, this guide will show you how to run the 100m and lead to better times in the event.

    100m training


    The goal during the warm-up is to facilitate faster muscle contractions and help you prepare for your workout. you need to make sure there is plenty of blood flowing so that oxygen is transported to the active muscles that contract during movement.

    warm-up routine:

    • 5 minutes of cardio: Begin your warm up with 5 minutes of light cardio. our sprinters often choose to jog around the track, but cardio machines (treadmill, rowing machine, etc.) are fine too.
    • dynamic stretching and mobility exercises – avoid static stretching when the muscles are cold. focus on dynamic movements and active stretching. These types of stretches and exercises will help you reach your warm-up goal.
    • Technique Drills: When performed correctly, technique drills can provide a direct transfer to your acceleration and top running speed.
    • Accelerations: perform 3-4 accelerations, driving from the starting line for 20/30/40/50m. you should increase the intensity with each acceleration.

    interval training

    Most of our speed training is made up of intervals. The 100m is one of the shortest sprints, so you’ll want to make sure your running distance isn’t too long. To give you an idea, we rarely run races of more than 400m once the preseason is over.

    The intensity and volume of your training may vary. you want your training workload to match the intensity of the event. this generally means sprinting at a high intensity level (at least 90%) accompanied by full or near-full recovery between sets.

    If our athletes run at 90% or higher, they will have a full or near full recovery.

    but there are other training variables to consider. for example, if training volume is high, then the intensity of each individual run will be below 90% with shorter rest periods.

    strength training

    strength sessions are an important aspect of training used to maximize your racing potential.

    strength training isn’t just about lifting weights in the gym.

    Usually we have 2 strength training sessions a week consisting of 1 explosive strength training session and 1 reactive strength training session.

    race preparation

    First, let’s go over what you need to do to prepare for race day. getting this right could make all the difference to the finish line.

    pre-race preparation

    • get enough sleep the night before
    • eat a good breakfast before the race (lunch/snack may be appropriate depending on the time of the race/races)</li
    • stay hydrated


    I suggest you start warming up 45 minutes – 1 hour before the scheduled start time of your race. There is often a long wait on event days, so this will ensure you are physically and mentally prepared on time.

    It also gives you the opportunity to use the restroom, make last minute preparations, and get to the athletes’ waiting room.

    Your actual warm-up should be the same as what you do during training, minus the technique exercises.

    set output blocks

    When you’re setting up your startup blocks, you’ll want to make sure your settings are the same every time. you don’t want to vary or guess the positions of your blocks. consistency is key.

    how to find the pedal positions:

    • use 2 ft. length from start line for front pedal.
    • use 3 ft. length from start line for rear pedal.
    • angle the blocks at about 45 degrees.

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    note: this is a guide. feel free to practice various blocking positions in training and stick with what feels best to you.

    If you have no idea where to place your feet, you can read our starting blocks guide to see how to determine which foot goes on the front pedal.

    try both positions. see what is more comfortable and what allows the most acceleration of the blocks.

    pre-race routine

    Once the blocks are in place, I like my athletes to follow the same routine. they do a couple of sprints from the blocks (2-3) and increase the distance of each sprint by about 10-30m.

    Each individual athlete has their own routine that helps them relax and focus. this can be some kind of pre-race ritual, positive mental images, etc.

    don’t worry too much about this when you start. will be developed throughout the career experience. the important thing is to try to calm your nerves and stay relaxed.

    how to run the 100 m

    We can divide the race into 3 different phases. get this right and you’ll start dropping those numbers on the clock.

    on your marks

    Block starts can be a bit tricky to do, especially if you are inexperienced. That’s why it’s so important to practice during training.

    To get into the blocks, start facing forward on all fours and coil back around them like a spring waiting to pop.

    do not place your entire foot on the pedals. you want the toe of the forefoot to be in contact with the ground as shown in the image below.

    Sprinter waiting in the blocks

    Place your hands just outside of shoulders width and make sure they are behind the line. Your fingers and thumb should form an arch which will allow for stability when you come up into the set position.

    When the referee calls ready, raise your hips and slightly extend your knees. Get into a position where your hips are higher than your shoulders. maintain a straight line through your hips, spine, and head so everything stays in a neutral position.

    do not lean forward so that you exceed the line. this will take the weight off your feet and transfer it to your hands. you want the tension in your feet so you can push hard on the pedals and explode off the blocks.

    ​​​the acceleration phase

    This phase involves rocketing off the blocks by pushing hard on the front and rear pedals with both feet. here you want to pass the back leg quickly as the body leans forward.

    Extend the leg on the front pedal at the knee and hip at the end of the movement so that the body forms a 45-degree angle to the ground. you should be able to make a straight line from the foot that was on the front pedal, through the body, and up to the head, as shown in the image below.

    Sprinter taking his first stride out of the starting blocks

    Your COM (center of mass) should be in front of your foot during the first few steps while you drive low. Be aggressive out of the blocks and push your feet explosively into the ground with every stride. At the same time, you will drive your arms back and forwards in opposite directions.

    Sprinter coming out of the starting blocks with centre of mass over contracting foot

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    Try not to overstretch during your first stride out from the blocks. This will only cause you to decelerate faster. It also puts unnecessary pressure on the hamstrings which could cause an injury.

    Note: This is often due to poor positioning on the blocks or the athlete trying to stand up too quickly.

    the transition phase

    During his acceleration, he will begin to build momentum and increase his speed. try to increase the length of your stride with each step.

    The next task is to efficiently transition to a horizontal running upright position for the first 30-50m.

    This should be a gradual process that allows you to naturally come out of the force created by your strides. refrain from standing up too quickly. this will cause it to lose momentum faster and slow down.

    the sliding phase

    decathlon athletes running the 100m

    The gliding phase begins once the torso is upright. Here you will use your leg muscle strength and sprinting form to maintain a wide but comfortable stride length.

    try to stay relaxed. this means not hunching your shoulders or clenching your jaw. high levels of tension in the body will only slow it down sooner. once you reach your maximum speed, you will only be able to maintain it for a minimum amount of time. this is why getting the throttle right can make or break your run

    Slowing down is inevitable, but good running technique can help you maintain your top speed.

    joining the phases of the 100m

    training templates for 100 meter sprinters

    training examples

    100m sprint training: week 1

    day 1: 4 x 6 x 60 m back to back with 5 min recovery.

    day 2: strength training session.

    day 3: 3 x 110m/90m/70m/50m with 7 min recovery.

    100m sprint training: week 2

    Day 1: 3 x 5 80m harness runs with 6 min recovery.

    day 2: strength training session.

    day 3: 3 x 60m/80m/100m/120m with walk back with 6/8 min recovery.

    100m sprint training: week 3

    day 1: 4 x 40m/ 3 x 60m/ 2 x 80m/ 1 x 100m with 5/7/9 min recovery. first set of blocks.

    day 2: strength training session.

    day 3: 40m/70m/100m/70m/40m x 2 with 6 min recovery.

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