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

Good first time in correlation to body weight and height. For your height you should be at like 165lbs to see a decent improvement.

Why not do rep ranges of 1 to 5 though? 8 reps is like distance running.

Yeah got you in 12.37 hand timed by the video. Usual add in is .56 at that speed based off video so yeah the 12.90 makes sense.

I'll be posting 100 times as well once I get my 60 time to a 6.70 hand time.

highhoppingworm wrote:

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.

He can definitely do it. All he has to do is get to 165 to start. Then get his squat/hack squat up and he should be good. That alone should get him to 11.50 hand timed which will equate to around 12.0 FAT to start.

Then if he really hits the weights heavy he might be able to get to 11.50 FAT.

I think 11.5 FAT is certainly doable. I believe 10.9 FAT is a time that will ultimately be unattainable. That is the goal the OP laid out to start the thread...

MASSIVE SPRINT TIME UPDATE!

3.5 weeks later from my last runs, 3 sprint sessions and 5 heavy leg sessions later. I’ve dropped 1kg of fat to 81kgs/5’7 (BF % still makes me obese) and these are my improvements:

12.90 - 100m FAT March 20th 2021

8.11 - 60m FAT March 20th 2021

12.40 - 100m FAT April 17th 2021

7.78 - 60m FAT April 17th 2021

VERY happy!!

He speaks to the true level of knowledge on this board that anyone thinks going from 13 to sub 11 seconds in your mid 20s is anything other than a pipe dream. Any person genetically capable of that goal with any kind or amount of training will have been far faster and more athletic than most of his peers since a young age. You would have been the fastest kid at your elementary or middle school, and likely your high school, and your nature would have steered too toward exercise and physical performance from a young age, so you likely wouldn’t have become seriously overweight by 26. About 1 in 1000 men can hope to run sub-11 in their lifetimes.

He was a professional dancer/acrobat, he clearly was drawn to physical performance

Florida Boy wrote:

He was a professional dancer/acrobat, he clearly was drawn to physical performance

As another poster noted someone who is truly athletic like a professional dancer/acrobat never allows himself or herself to get very overweight unless a serious injury. You simply don't allow that to happen.

Just to answer your comments re: high school and sports, I was 3rd fastest in high school in my senior year with no track experience. I also stopped playing soccer after my junior year and was the fastest player on the team, also with no sprint/track training. 4 years ago I joined an local men's prems soccer team, came into first training as the fastest player (stopped playing beginning of 2018).

I think what many people are forgetting is I come from a rural town in Australia. We don't have scouts for track or anything of that nature and Track and Field is not a big thing in my region. In fact our town just got our first 'real' 400m track 3 years ago (with the correct track surface). My 12.40 run today which cut 0.5 off my previous time in March was against two 14 year old girls because there are literally no opens men running in my town of 80k people. That's just the reality of where I live, which is totally okay. It seems some people are using their own societal circumstances to comprehend the situation and not understanding what I have had available to me.

The reason I got fat was from a job I landed in a coal mine 3 years ago. We were given free food, accommodation and travel, and when I wasn't working I was eating as much as I could. We could even take as many frozen meat pies home for the weekend as we wanted... From Jan 2018 - August 2018 I went from 73kgs to 82kgs and have struggled to lose it since then, eventually reaching 87.5kgs in Jan 2021. Unfortunate situation, but I'm doing something about it now and just weighed in at 81kgs!

I feel like once I hit 72kgs we will all have a much better idea of where I stand in the 100m. My guess based on how my body feels currently is I will be in the mid 11 range. Then it will be grinding the last 0.50 off.

I don't understand all the negativity the OP is getting here. Ofc your project looks difficult, I am tempted to say that your chances are not high, but come on, some people are saying that they know for sure that is 100% impossible beforehand.

Take the good advice you are getting here and do not listen to the people who are on the verge of trolling (like why do you say that is impossible that sb who was physically active /talented gained 35 pounds? do you guys live with him? I personally know an olympic medallist in canoeing who one year since retiring was medically obese).

Do not forget to attach some proves of your performances as well, not suggesting that you are lying but on the internet we all know what can happen.

Good luck.

Thanks for having my back man haha. As I said earlier I know how hard this is gonna be but I’m just gonna give it my best crack. Also just wondering, I have a video of my 12.40 time today, but I don’t know how to upload it into these comments without having to upload to YouTube first... is there a way for me to just upload off my phone onto this forum chat?

Thanks Stochastic, why not, right?! :) Shaved 0.5 off today after a few weeks of training, 1.41 seconds to go!

I don't agree with the negative tone of some, but sub 11 is a pretty elite time. I think that type of ability would make you the fastest in most high schools, training or no training. low to mid 11s is very possible. But everything from 11.3 to 11.2 to 11.1 to 11.0 and under is a huge step.

right now you are taking off a half second at a time, but there comes a point where you will put in hours and hours of work just to take some hundredths off. beyond newbie gains, running improvement is certainly not a linear endeavor.

If I am coming off as negative I apologize. I certainly wish the OP the best. That said, I also think times like 10.9 deserve some respect. This thread isn’t all that different from the sub 2:20 marathon thread with Canefis in that aspect.

To the poster saying truly athletic people don’t let themselves get out of shape... what a load of crap. I literally am a walking, breathing example of this. I was very athletic in my youth (all-state soccer, state champ in HJ, fast in the sprints etc.) who let himself go in his 20s and 30s and ballooned to like 250 pounds. I have gotten it under control and gotten fairly into distance running but there are lots of people who fail to stay in shape for a whole multitude of reasons. Life gets in the way.

Again, best of luck OP. I still say 11.5 is a good over/under for you. Even that time would be impressive and the level of satisfaction you will incur getting there is the whole point anyhow. I encourage you to set some more intermediate goals.

I decided to upload a simple video just for LetsRun posters to see. Here's my new 12.40 100m, didn't get my 60m recorded as my partner was studying at the time:

https://www.youtube.com/watch?v=dLIrP3YZBeU

I will say this: it is def not terrible. Keep losing weight while staying uninjured. And do some core/ab work, you need stabilization.

Seriously, you might actually have a shot. You show the basics, believe it or not.

Set real intermediate goals.

Thanks Sprintgeezer.

I've been interested in abdominal/core training because it seems like something that sprinters put a lot of focus into. To be honest I don't do any abdominal training, but I want to start. I'll have a look at what sprinters often do here and add some exercises to my workouts.

Yep! I have been given the intermediate goal advice a couple times on here which I have taken on board, seems like a fantastic idea to stay motivated and reward myself for making progress. My next intermediate goal is 12.10 in the 100m & to lose another 3kgs of fat which would move me down into the 'borderline obese' health category. I weighed in at 80.5kgs/177lbs today after eating a monster dinner last night, it's going to be a little emotional seeing the scales read under 80kgs soon. I haven't weighed in the 70kg-range in over 3 years now.

Thanks for your advice and encouragement.

Quick update here. The past 2 weeks I completely stopped training (both sprinting and resistance training) as a result of a minor hamstring pain after my last 12.40 FAT race. Additionally, I had a more concerning pain in the arch/heel of my foot and finally, as of today that pain has gone away.

During my time off training I have dropped down to 79kgs (lost another 2kgs over the last 2 weeks) through keeping my diet consistent and calorie restrictive. Will be slowly progressing back into training starting Monday to hit my next goal of 11.99 FAT.

I will post an update on here again once I have my next 100m race on the 22nd of May. I have a good feeling I'm going to drop down to 12.15 or thereabouts.

Wise taking the time with injuries early on. Having to take a few months off in the beginning cna wreck motivation. Glad you‘re getting back out there soon.

isn't the only way to run a 100m under 11.0 to choose better grandparents?