I need help with the 100 metre's?

Question

hi im 13 year old im a boy from northern ireland i run the 100 metre's in 12.6 secs but i want to improve does any1 av like a timetable of exercises i cud do per week ?

Answer 1

Just keep running. DO NOT go to the gym or do squats, your too young and it'll juts impede your growth before puberty.

Answer 2

You need to improve your Phosphagen system and your Glycolytic system, along with leg strength. This can be achieved with a timetable that looks somewhat like this..

Monday - 6x80m at 100%, 4 mins break between each run

Wed - 12x40m at 100%, 3 mins break between each run

Fri - 4x100m at 95%, 5 mins break between each run

You might want to increase the amount of reps you do as you get better, say after a few weeks or so. Also you could throw in a weight training routine doing exercises like squats, etc. Any personal trainer at a gym can help you with that if you tell them your goals.

Answer 3

you souled train like this

Monday - 6x80m at 100%, 4 mins break between each run

Wed - 12x40m at 100%, 3 mins break between each run

Fri - 4x100m at 95%, 5 mins break between each run

you sould try and get your sride biger and run 200m to get stamina

100m sprints can be all about half seconds between winning and being first looser, and one of the main training sessions you can do is getting the start right. Practice it over and over again untill you get it perfect.

For your sprint training, train to sprint 150 or 200 meters (many 100m sprinters are also 200m sprinters). That way for the 100m you willhave the stamina to goal out for all the run. OK 100m isnt far but its very high intensity sprint.

Do weight training on your legs for the explosive force to come out of the blocks, in your arms to give you momentum when they are moving and also your torso to hold your arms and legs together.

Train your mind to win. Dont give up in a race, you are going to win - keep that attitude. When you are competing, hate the person in the blocks next to you, dont let them beat you, you can beat them. Focus on crossing the line first. The mind is a very inmportant thing to train for all running disciplines (for longer runs you have to train it to not get bored and keep you running).

Run 110 meters and not the 100 of the race - that way you willrun through the finish line at full speed and not stop when you get to it (if you stop you might have slowed down). This is where the 200m training helps

And remember to want to win the race. If you have a focus when you are training and competing it makes it all easier

Now its the winter season you canconcentrate on the technical parts, the mind and weights untill you can get back on the track again