I need urgent training help - running?

Question

Hi im an avid sportsman and a friend of mine has challenged me to a 100m race on the 14th and i dont think i can beat him. Its going to be infront of quite a few friends of mine so i dont want to lose, he is faster than me i have to admit but im also quite fast, does anyone know any techniques i can use to ready myself for this race. I have just under two weeks to get ready and ill do anything, eat anything and run for aslong as it takes to win this.

Thanks for your time :)

Answer 1

Get yourself some sprinting spikes & go to your local running track & train with some local sprinters. If not you can do some speed training by youself e.g.

Session 1: 10 × 30 metres at race pace from a crouch start/ starting blocks with full recovery

Session 2: 3 to 4 × 80 metres at race pace with full recovery

Also, you could try some strength training but don't do much if you've never done any before. Squats, calf raises, lunges, press ups, sit ups & back raises (get someone to hold your feet) don't require any equipment.

Try 2 sprint sessions, a 20-min run & 2 strength sessions per week. Go easy on the 12th & rest on the 13th.

Eat a low-fat, moderate carb, high protein diet & try an energy drink like lucozade pre-race

& if you wanna look good- buy some lycra shorts like the sprinters on tv! ;)

Good luck!

Answer 2

all i can suggest is conditioning: 50m sprints. 200-400m repeats (at a much slower pace of course.) also practice your starts. weights also help but it probably wouldn't make much of difference in 2 weeks.