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100 metres Training Program

The following is an example of a 100-metre training program (phase 3) 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 of your target Personal Best time for the coming season, 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 3

Each training session should include an appropriate warm-up before the session and a cool-down after the session.

Week 1

Monday Flexibility
Core stability		 Complex Training  
Tuesday Flexibility
Core stability		 Medicine Ball Specific endurance
2 x 3 x (50+50+50) (100%,80%,100%) [3' & 8']
Wednesday Flexibility
Core stability		   Anaerobic quality
2 x 3 x 60 (90%) [3' & 8']
Thursday Flexibility
Core stability		 Complex Training  
Friday Flexibility
Core stability		   Speed
3 x 3 x 40 (100%) [3' & 8']
Saturday Flexibility &
Core stability		    
Sunday Flexibility
Core stability		 Medicine Ball Block work
3 x 3 x 30 (100%) [5' & 10']

Week 2

Monday Flexibility
Core stability		 Complex Training  
Tuesday Flexibility
Core stability		 Medicine Ball Specific endurance
2 x 3 x (50+40+50) (100%,80%,100%) [3' & 8']
Wednesday Flexibility
Core stability		   Anaerobic quality
2 x 3 x 70 (90%) [3' & 8']
Thursday Flexibility
Core stability		 Complex Training  
Friday Flexibility
Core stability		   Speed
3 x 3 x 50 (100%) [3' & 8']
Saturday Flexibility &
Core stability		    
Sunday Flexibility
Core stability		 Medicine Ball Block work
3 x 3 x 30 (100%) [5' & 10']

Week 3

Monday Flexibility
Core stability		 Complex Training  
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		 Complex Training  
Friday Flexibility
Core stability		   Speed
3 x 3 x 60 (100%) [3' & 8']
Saturday Flexibility &
Core stability		    
Sunday Flexibility
Core stability		 Medicine Ball Block work
3 x 3 x 30 (100%) [5' & 10']

Week 4

Monday Flexibility
Core stability		 Complex Training  
Tuesday Flexibility
Core stability		   Evaluation
60m test & 10 stride test
Wednesday Flexibility
Core stability		    
Thursday Flexibility
Core stability		   Evaluation
150m test
Friday Flexibility
Core stability		 Complex Training  
Saturday Flexibility &
Core stability		   Block work
3 x 3 x 30 (100%) [5' & 10']
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 3 [WWW] Available from: https://www.brianmac.co.uk/sprints/tp100p3.htm [Accessed