I'm in my mid 20's and want to run 100m in under 11 seconds.

I cant help but I'll be following you, sounds very interesting. Looks that you have some talent.

Thank you! I’m gonna call the series ‘Road To 10.’ I guess we’ll see if I can make it!

Here is the link to the video, after your reply I thought I'd hurry up with the video haha (2:09 is the sprinting part):

https://www.youtube.com/watch?v=SiC6-iN_DUI

The program looks pretty good! I would suggest maybe adding an extensive tempo day for general fitness (something like 1-3 sets of 10 x 110 yards at 17-18, preferably on grass)

Thanks for your message! So by that do you mean, I do 10 x 110 yard runs at a pace of 17-18 seconds each run, and repeat that up to 3 times in 1 session? And also, how long should be rests be between Reps and sets do you think? Sounds like a brutal, but fun workout haha!

You would probably start with just one set of ten for a session, and then add another set of ten (and eventually another if you felt it helpful) as your fitness improves. And they could start slower than this, don’t push too hard for your fitness, this is supposed to be a relatively relaxed session. The rest between reps would be a ~50 yard walk and between sets maybe 2-5 minutes depending where your fitness is

13.68 -> 10.9 is quite ambitious, but I‘ll have fun watching your journey. It‘s going from an AG % of about 70 to 88 (borderline local/regional class to top of national class). It‘s terrific that you‘ve made some early progress and your motivation is high.

What timeline do you have for the goal (or even intermediate goals)? Intermediate goals can really help keep motivation high when you have long-term and ambitious goals.

Good luck on the journey, can’t wait to watch.

10.9 seems a little ambitious, my school record was only 11.0, but who knows maybe you are supremely talented.

Link up with Matt London or John James. One of them will train you to become very strong and very fast.

oldschoollrc wrote:

Link up with Matt London or John James. One of them will train you to become very strong and very fast.

ROFL

Hey OP good luck! You will learn that sub-11 is actually pretty fast. Work hard, work smart, and stay healthy/uninjured. Have a plan with intermediate goals. Don’t try to work hard when you are not 100%. Do weights, make sure you are getting good protein/fat/cholesterol. Love your wife. Try to find a training group/partner.

Most of all, have fun with it. Bring on the early gains!

I don't mean to be a buzzkill but you have slim to no shot man. You looks reasonably athletic based on the video and I suspect you could probably progress into the mid 11s bu 10.9x is really fast. I don't think you are paying that time the appropriate respect. That said, good luck.

highhoppingworm wrote:

I don't mean to be a buzzkill but you have slim to no shot man. You looks reasonably athletic based on the video and I suspect you could probably progress into the mid 11s bu 10.9x is really fast. I don't think you are paying that time the appropriate respect. That said, good luck.

This. But don't let that stop you, of course. Chase it for a year (or more) and see where you end up.

you run like Eric Liddell. Not so much the 47 flat 400m stuff or like 10.3 100m from loose dirt w/o blocks type stuff

more like the wild, maniacal, mouth agape flailing and head thrown back stuff. Good on you. I want to see that 10.9

STEVE, THE ADDICT^^ wrote:

Right now news networks and LRC are trying to censor the police murder of Daunte Wright. Do not let them get away with this.

I definitely understand that moving towards a time of sub-11 will be difficult, but I guess that's what makes the challenge more exciting! I am 26 now, and the plan is to see how far I can get by the time I am 29, so essentially 3 years. With this I will (hopefully) still be young enough to consider this goal reachable. I suppose getting my body back in shape and seeing where I stand regarding my 100m time will be the first real evaluation, perhaps when I'm sitting around 72-75kgs.

I like your idea of incremental goals, honestly I hadn't thought of that! Perhaps I could set them on a 0.5 second basis 3,6,9 then 12 months apart. (12.40 by June 2021, 11.90 by December 2021, 11.40 by September 2022, 10.90 by September 2023). That seems like nice progressions, and September is the end of our track season where I live.

Thanks for your message and let me know what you think!

Sweet. I think you have a good attitude. Your tentative goals reflect that you’ll make more progress early, which is expected.

Having some flexibility along the way is also important since it’s hard to know exactly how it will go down and what life will throw at you. But focusing on the next half second and then readjusting expectations after hitting that mark is the way to go.

Certainly the overarching goal is in mind, but there is always something more in reach to keep you centered. Enjoy the journey and keep us updated!

You will NEVER go from 12.9 to 11.0 at 26. NEVER.

It isn't about shoes, blocks, or technique. It's about having the raw physical capacity to run fast enough to be in the the top 0.1% of the population.

I'm not sure he's running 12.90 with no training and being over weight.Sub 11 may be possible.

He can go way under 12 simply by losing weight he has over 30 extra pounds on him.

He isn’t that overweight. 30lbs is a decent amount to remove and partly replace with muscle but 12.9 (looks hand timed btw) is an absolute light year from sub 11. I suspect the OP will see some good progress in year 1 and maybe squeeze under 12 and will quickly learn it is a loooooooong with from 11.9 to 10.9.

Distance runners just don’t get it. This would be the equivalent to me going out and running a 5:10 mile and then saying I’m going to run 4:10 just because I want to. That’s just using iaaf scoring tables and doesn’t take into account how much less training will impact 100 speed vs. the mile.