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 12/7/2025]
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