100 metres Training Program
The following is an example of a 100-metres training program (phase 1) for a senior athlete. Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's 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, with 3 minutes 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 a suitable warm-up before the session and a cool-down afterwards.
Week 1
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 2 x 3 x 200 (80%) [3' & 8'] |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 6 x 40 (80%) [3' & 8'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
Harness or tyre 3 x 3 x 30 (90%) [3' & 8'] |
| Sunday | Flexibility Core stability |
Week 2
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 2 x 3 x 250 (80%) [3' & 8'] |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 6 x 50 (80%) [3' & 8'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
Harness or tyre 3 x 3 x 40 (90%) [3' & 8'] |
| Sunday | Flexibility Core stability |
Week 3
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 2 x 3 x 300 (80%) [3' & 8'] |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 6 x 60 (80%) [3' & 8'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
Harness or tyre 3 x 3 x 50 (90%) [3' & 8'] |
| Sunday | Flexibility Core stability |
Week 4
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Evaluation RAST |
|
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Evaluation Quadrathlon |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
General Endurance 40 minutes fartlek |
|
| Sunday | Flexibility Core stability |
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2001) 100 metres Training Program - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/sprints/tp100p1.htm [Accessed 12/7/2025]
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