How to Run a Faster 100m: A Practical Sprint Training Guide
By Tobias · 2026-11-14
A 100m is won by acceleration, top speed and how little of it you lose at the end. Here is how to train each part, with a sample week and the mistakes that keep sprinters slow.
Most people who want a faster 100m simply run more 100s. It feels right, but it trains the race in a tired state and rarely makes you faster. A 100m has three parts, and each one is trained differently.
The three parts of a 100m
Acceleration (0–30 m). You push hard into the ground with a forward lean and longer ground contacts. A good start and strong first steps decide a large share of the result for most club sprinters.
Maximum velocity (30–60 m). You are upright, ground contacts are very short and the job is to apply force quickly. Top speed is the ceiling for your whole race.
Speed maintenance (60–100 m). Everyone slows down near the end. The winner is usually the sprinter who slows down least, not the one who speeds up.
Your 60m time mostly measures the first two parts. The gap between your 60m and 100m tells you how good you are at the third.
1. Train acceleration twice a week
- 6–8 × 20–30 m from blocks or a three-point start, full recovery (2–3 minutes)
- Hill sprints of 15–25 m on a gentle slope
- Sled or partner-resisted starts with a light load
Keep each rep fast. If your times drop off, stop the session. Practising slow starts teaches you to start slowly.
2. Train maximum velocity with flying sprints
Flying sprints let you reach top speed without the strain of a start:
| Session | Volume | Rest |
| Flying 20 m (20 m build-up) | 4–6 reps | 3–4 min |
| Flying 30 m (25 m build-up) | 3–5 reps | 4–5 min |
| In-and-outs (20 fast, 20 float, 20 fast) | 3–4 reps | 5 min |
Time them if you can. A flying 30 m time is one of the best ways to track whether you are actually getting faster.
3. Train speed maintenance
Once a week, run longer sprints at high intensity with full recovery: 3–4 × 120–150 m at 95%, 6–8 minutes rest. This is where a 7.5 s 60m runner turns into an 11.5 s 100m runner instead of an 11.9.
4. Lift and jump
Two short strength sessions a week are enough: one heavy (squat or trap-bar deadlift, split squats, hip thrusts, 3–5 sets of 3–5 reps) and one explosive (box jumps, bounding, medicine-ball throws). Strong hips and calves let you push more force into each step.
A sample week in the season
| Day | Session |
| Monday | Acceleration 6 × 30 m + heavy strength |
| Tuesday | Easy tempo: 8 × 100 m at 70% with walk back |
| Wednesday | Rest or mobility |
| Thursday | Flying 30 m × 4 + 3 × 120 m speed endurance |
| Friday | Explosive strength + core |
| Saturday | Race or time trial |
| Sunday | Rest |
Race technique that saves tenths
- Reaction and first step: practise starts to a real command or clap, not on your own count.
- Stay low and push: rising too early in the first 10 m is the most common mistake in young sprinters.
- Relax at top speed: loose face and shoulders, fast arms. Tension slows you down.
- Run through the line: keep your form until 105 m. Many races are lost by dipping or easing up too early.
Common mistakes
- Too much volume. Ten 100 m reps in a row is a conditioning session, not speed training.
- No full rest. Speed needs 3–6 minutes between reps.
- Skipping strength work. Force production limits acceleration.
- Never measuring. Without times you cannot tell if a training block worked.
See where you are now
Enter your 60m, 200m or 400m in the 100m time predictor to see what your current form is worth over 100 m, and check the 60m to 100m conversion chart to see how your indoor season translates outdoors.
Read next: What is a good 100m time? Benchmarks by age and level
FAQ
How long does it take to get faster at 100m?
Beginners often improve by 0.3–0.6 seconds in their first season of structured training, mainly through better starts and technique. Trained sprinters improve far more slowly; a tenth of a second per season is a good result once you are already under about 11.5 seconds.
How many times a week should a sprinter train?
Most sprinters do two or three high-quality speed sessions, one or two strength sessions and some easy days. Speed work only helps when you are fresh, so more sessions are not better if they make every run slower.
Does running long distances help my 100m?
Not much. Easy aerobic running helps recovery and general fitness, but long slow running does not train the fast, powerful contractions the 100m needs. Sprinters build fitness with tempo runs (repeated 100–200m at moderate speed) instead.
Should I lift weights to sprint faster?
Yes. Strength training for the hips and legs (squats, deadlift variations, split squats, hip thrusts) and some jumping and bounding raise the force you can put into the ground, which is what acceleration is made of. Keep lifting heavy and explosive rather than doing long bodybuilding sets.