100-Meter Speed Workouts

Preparation

The warmest part of the day provides the best window for speed workouts, allowing the large muscles to get and stay warm. Cold weather tends to make the muscles tighten involuntarily, slowing you down. Take five to 10 minutes to warm up with a light jog. Continue to warm up your muscles with two to four repetitions of high knee marching, toe tappers, butt kickers and butt burners.

Intervals

Interval workouts involve varying speeds that include all-out sprints. Start with an easy running pace and interject a burst of speed for from 15 seconds to two minutes. Recover for two-thirds of the time of your speed burst by walking or jogging slowly.

Hill Workouts

Workouts of 100 to 150 meters can involve a hill with a slight incline. Schedule hill workouts twice a week until you've reached your goals and then once a week. Run up the hill as fast as you can and at a steady pace. Walk or jog down the hill and repeat the climb three to six times. For downhill workouts, focus on the proper mechanics of sprinting and stay in control. Walk or jog back up the hill and again complete three to six repetitions.

Plyometrics

Plyometrics training hones your ability to apply force to the ground quickly, essential for sprinters. Successful 100-meter sprinters have the ability to apply a large force to the ground from a smaller knee angle with a shorter ground contact time; thus the drills used during training should mimic such movements. Train yourself by bounding, hopping and skipping for 200 to 600 meters. Incorporate plyometrics once or twice a week and repeat exercises for three to four sets.