100 Meter Sprint Training – Why Speed Endurance Is Essential!
In order to be a great sprinter, you need to have both top-end speed as well as speed endurance. What you also require is enough strength to avoid any injuries during the season. Hence, the mainstay of 100 meter sprint training is speed endurance and developing stamina.
The workouts required for speed endurance are not easy and can often be arduous. It is not uncommon to see sprinters throwing up on the track after a tough training session. But they know when it comes to the D-day, these sessions are worth the pain and effort. This stamina also helps you in the chase for longer distances like the 200 or 400 meter dash. And no doubt the 100 meter dash will feel like a leisurely walk in the park!
For developing this kind of stamina, what you require is running for about 150 to 350 meters. Depending on the intensity of the workout, you can rest for about 5 to 10 minutes between each run. For a 350 meter run, make sure you rest for at least 10 minutes before resuming the training. What we need is quality rather than the quantity here.
Too much of speed endurance could adversely effect your raw speed, so keep this kind of training sessions to a maximum of twice a week. To avoid over-training, you can vary the intensity of training.
Though 100 meters is not a great distance, it is a very high intensity sprint and just one second could make it or break it for you. It is important to practice your start well. Concentrate on weight training on your legs to let loose that force and on the arms that provide you momentum when you run. Do not forget your torso as it holds your legs and arms together.
When you are training; run 110 meters and not exactly sprint training 100m, so that you are accustomed to running at full speed through the finish line. If you stop when you get to the finish line, then you may have slowed down while getting near it. Here are some more coaching points to help you out:
- When you are running, run tall
- Draw your elbows and arms back and not across your body
- Relax your shoulders when running
- When landing your feet do so on the balls
If you are training for a 100m sprint for the coming year, you could follow an annual training session to reach your potential in time. This session is in 6 phases that range from 4 weeks to 16 weeks. Phase 1 of this training is the longest with 16 weeks of training. This is where you concentrate on developing your general strength, endurance, mobility and basic techniques.
Phases 2 to 5 are for 4 weeks each. In phase 2, develop advanced technical skills and specific fitness. You get competition experience in phase 3 by achieving qualification times for the competition. By Phase 4, the training is specific for the competition and adjustment to the technicalities of the competition are foremost.
Phase 5 is when you gain the real competition experience and achieve your goals. Phase 6 is recovery period and preparation for the next season. From phase 1 to 5, weight training, hurdles and special drills to improve elastic strength build up endurance.
Remember where all training sessions combine general and then specific strength, coordination and mobility exercises – it is very important to have a proper warm up and cool down period. Also, all plans are athlete based and any results at the end of the first phase can determine changes in the rest of the phases. Above all, train your mind for victory and you shall get it!