100m sprint?

Question

I run 100m in 16.8 seconds :( :(

I'm not overweight (BMI 23.38)

But I haven't got much muscle

How can I improve my time to about 15 seconds??

I own weights and don't mind running outside.

Also I don't mind workout videos and such.

Cheers,

James.

Answer 1

don't do workout videos, they don't really help. You should go to the track and do a half mile warm up. Then do plyometrics. After that do 10 accelerations on the straightaway. After that practice pumping your arms from pockets to ears. Then you should do 3x55m, 3x100m, 3x200m, and 3x400m. Do these about 3 days a week. For 2 days a week, you should do a recovery run of jogging for 3 min and then a hard sprint for two min then slow down back to a 3 min. jog. Also you need to start working more to improve your leg muscles. Do some squatts.

Answer 2

you need to practice i go to track three days a week i am not saying u should do it for that long of time but if my score are getting better so if i were u i would practice and u will see a difference

Answer 3

Simple run hill sprints.

Answer 4

maybe get a treadmill but just keep on running the track and you'll get there.

Answer 5

if you have weights then work out your calves and thighs. also since you are in a sprinting event you need to have good form. so try working out your back/shoulders to help you pump your arms.