The Ultimate 100m Dash Sprint Workout

Train Like a Champion, Mentally and Physically.

The 100m sprint is more than just a race, it's a test of preparation, execution, and sheer willpower. To excel, you must not only focus on your physical training but also develop the mental toughness and discipline required to thrive under pressure. This guide will walk you through every phase of preparation, from off-season strength building to in-season race execution.

Packed with expert insights from legendary coaches, this guide is your roadmap to unlocking your fastest self.

Why Mental Preparation is Crucial for Sprint Success

Before diving into the workout plans, let’s address the foundation of success: mental preparation. The ability to hold yourself accountable and push through discomfort is what separates good sprinters from great ones. As Dan Pfaff famously said, “The mind is the key to unlocking physical potential.”

Tip for Mental Toughness:

Set daily goals for each workout. Whether it’s improving your starts or nailing your stride mechanics, focus on small wins.

Visualize success. Spend 5-10 minutes before each workout imagining yourself executing perfect form and crossing the finish line in first place.

The Ultimate 100m Dash Sprint Workout

Off-Season (November-February): Building the Foundation

Goals

• Build strength and general conditioning.
• Develop power through weightlifting, hill sprints, and plyometrics.
• Lay the groundwork for sprint-specific mechanics.

Weekly Training Structure

Monday: Power and Acceleration

Warm-Up (20 minutes):

• 800m light jog.
• Dynamic Mobility Drills (2 x 20m each): A-skips, B-skips, walking lunges with twists, leg swings.
• Sprint Drills: High knees (2 x 20m), butt kicks (2 x 20m), straight-leg bounds (2 x 20m).

Main Workout:

• Bounding: 4 x 30m. Focus on covering as much ground as possible with each bound. Rest for 90 seconds between reps.
• Hill Sprints: 6 x 50m on a moderate incline at 90% effort. Walk back down for recovery.
• Acceleration Sprints: 5 x 20m from a 3-point start. Rest 2 minutes between sprints.

Strength Training (Gym):

• Power Cleans: 4 x 6.
• Squats: 4 x 8.
• Romanian Deadlifts: 3 x 10.
• Pull-Ups: 3 x max reps.

Mental Focus: Pay attention to your form. Are you driving your knees up? Is your posture strong? Record yourself occasionally to review and improve.

Tuesday: General Conditioning

Warm-Up (15 minutes):

• 400m jog followed by dynamic stretches.

Main Workout:

• Tempo Runs: 10 x 150m at 70-75% of max effort. Rest for 90 seconds between runs. Focus on smooth, controlled strides.
• Core Circuit (3 rounds): Planks: 1 minute, Russian Twists: 20 reps, Hanging Knee Tucks: 12 reps, Med Ball Slams: 10 reps.

Coach’s Note: “The off-season is about building a base. Don’t rush into high-intensity sprints yet. Consistency is key.”

Wednesday: Recovery and Mobility

Pool Workout (Optional):

• Swim laps at a moderate pace for 20 minutes.
• Water jogging with high knees (2 x 3 minutes).

Mobility Routine:

• Foam rolling (10 minutes): Focus on quads, hamstrings, calves, and glutes.
• Static stretches: Hold each position for 30 seconds

Mental Focus Exercise: Spend 10 minutes visualizing your ideal sprint. Imagine each phase of the race, from the block start to the finish line.

Thursday: Strength and Power

Warm-Up:

• Sprint drills: Wickets, wall drills, and explosive skips (2 x 20m each).

Main Workout:

• Sled Pushes: 8 x 20m with moderate weight. Rest 2 minutes between pushes.
• Hill Bounds: 5 x 30m.
• Strength Training (Gym): Bench Press: 4 x 8, Step-Ups (weighted): 3 x 10 each leg, Weighted Lunges: 3 x 12 each leg.

Coach’s Reminder: “Explosive movements like sled pushes mimic the drive phase of a sprint. Focus on quick, powerful strides.”

Saturday: Long Hills and Sprint Stamina

Warm-Up: 10 minutes of jogging and dynamic stretches.

Main Workout:

• Hill Sprints: 6 x 150m at 80% effort. Walk down for recovery.
• Sprint Stamina Repeats: 4 x 300m at 70-75% effort with 3 minutes rest.

Explanation: Longer intervals improve your ability to maintain form and speed under fatigue, crucial for finishing strong in a race.

Key Off-Season Mental Practice

Set milestones to track progress (e.g., increase squat max by 10%, improve 150m tempo times by 2 seconds).

Remember: You’re preparing to peak months from now. Trust the process.

Pre-Season (February): Sprint-Specific Transition

Monday: Acceleration Mechanics

Warm-Up:

• Sprint Drills (A-skips, high knees, arm swings): 2 x 20m each.
• Block Practice: 4 x 10m starts.

Main Workout:

• Sled Sprints: 8 x 20m with light weight. Focus on quick, explosive steps.
• Block Starts: 6 x 30m. Measure your reaction time to perfect your explosive launch.

Plyometrics:

• Depth Jumps: 3 x 8.
• Broad Jumps: 3 x 12.

Tuesday: Speed Endurance and Transition

Main Workout:

• Flying 30s: 6 x 30m with a rolling start. Rest 2 minutes.
• 150m Repeats: 4 x 150m at 85-90% effort. Rest for 3 minutes.

Tip: “Speed endurance is built by pushing your limits in mid-distance sprints. Maintain form even when tired.”

In-Season (March-May): Peaking for Competition

Monday: Technique Maintenance

Warm-Up: Full dynamic drills.

Main Workout:

• Acceleration Sprints: 6 x 20m from blocks.
• Flying 50s: 6 x 50m at 95% effort.

Coach’s Note: “Work on rhythm and fluidity. Sprinting is an art form—stay relaxed and controlled at top speed.”

Thursday: Speed and Strength

Main Workout:

• 6 x 100m at 90% effort. Rest for 3 minutes.
• Light gym session: Squats, power cleans, and pull-ups at reduced intensity.

Explanation: This workout keeps your body primed for explosive performance without overtraining.

Saturday: Race Simulation or Competition

Warm-Up Routine:

• Light jogging (5 minutes).
• Dynamic drills: A-skips, high knees, and strides.
• Practice 2-3 block starts at 10m each.

Race Preparation:

• Focus on your breathing and visualization techniques.

Expanded Sprint Technique Tips

Acceleration Phase: Explode out of the blocks with short, powerful strides. Keep your head down for the first 15-20m.

Top-End Speed: Relax your shoulders and maintain a tall, upright posture. Let your stride open up naturally.

Finish: Lean slightly at the line, keeping your form controlled.

Final Words

No shortcuts. No excuses. Sprinting success comes from discipline, self-accountability, and a relentless work ethic. Stick to this guide, trust in the process, and prepare to leave your competition in the dust.