Ok, so I made a bet with my brother that I would be able to beat him in a 100m race in the end of August. I will start my training in a week, so I will have 8 weeks to prepare. I won't have blocks and my training will have to include 2-3 days of easy distance runs--to make sure I've been running before XC. But the focus is the 100m and getting faster in general.
My brother (age 16) His PR: probably around 12.2, he's a distance runner but has decent speed
Me (age 13) PR: 100m- 13.0 FAT, 400m- 60 secs
note: my 100m PR was the 2nd 100m race I did in the track season and the first one was in 13.3 secs, so alot of room for improvement
Also, one of my main focuses is to improve my start (0-30m), because as of now, it is atrocious, but my top speed is decent. I would also like to master a 3-point stance. All of my distance runs will be after my speed training, if on the same day.
What should my weekly training look like?
Acceleration/Power Session (5x30m)
Explosive Plyos + Short Hill Sprints
Top Speed Session (flying 30's), Hill Sprints (40-50m), then 2-3 mile run
5x20m starts, 3x150m speed endurance w/ 10 min rest
Leg Session (Squat Jumps, Squats, Bulgarian Split Squats)
All body-weight excerisces or with 20-30 lbs dumbells
Sat: 2-3 mile run