Sprinting for 100m? Where to start training?

Question

I'm almost 13. best recorded time is 12.6. Never trained before, but want to start, but dunno how. Where to get coach? Or some exercises i can do to improve strength/starts correct faults etc

Answer 1

Thats a good time just for the record. Ive been training for a while using this routine. I started off running 12.8s but after about 3 months im at about 11.9.

Monday: Speed session

Butt kicks, high knees, Exaggerated steps

4x 50 metres  100% 2-3 minutes rest

4x 100 metre 100% 3-4 minutes rest

3x hollow sprints (sprint 40, slow down for 40 then last 20 metres accelerate hard as you can) 100% 4-5 minutes rest

Wednesday Distance session

4 sets of squats 8-12 reps

4 sets of leg extensions 8-12 reps

4x 150 metre sprint 100% 5-6 minutes

3x 200 metres (1st 150 go 80% then go 100% for last 50 metres)

Friday

Same as monday

Do this every week. DONT do anymore than thatbecause youll get all obsessed and give up at it in the long run. Just keep going with this sessions for about 8-10 weeks and email me with your 100 time. XD

PS This will also make you a good 200 runner. Good Luck

Answer 2

You can train with the high school that you will be going to next year, and train along with their team, not only will you get to meet new people, but you will also know more about running, track, and high school better, they will also give you get personal tips of their running and sprints. You should ask someone that you know that is on the Cross Country and ask when they are training, so you can also train with them. Then during freshman year, you can join both Cross Country and Track and you will most likely make varsity, due to your extra one year of training.

To improve strengthen, i recommend you do a lot of core workouts, that help strengthen your abs, also do a lot of sprint, speed workouts, don't forget to do stretches, the most important thing, so you won't be tight later on or the day after. Buying spikes, they are lighter and will probably make you go a lil faster, because spikes will stay in place, when you run on the track, making you have mroe grip, while regular shoes tend to slip away from the dirt when you are sprinting. When you start, you shouldn't pop your body up right away, but slowly, sprint in an arched position and then pop up slowly. Good Luck!