Can I run sub 11 FAT

Wouldnt it be easier if you ran it skinny

almost definitely not, but shooting for like a FAT mid-11 is still a worthy goal for someone who used to be a distance runner

If that 20m time is electronic from a touch pad using a 4 point start yes. If it is hand timed that is like 12.xx second pace.

It doesn’t factor reaction time, so add 0.2 to it, but I was holding a stopwatch during the rep and didn’t get to do a proper sprint stance, so I really don’t know how it transfers to a true race scenario. That’s why I provided a 300m time and jumps to indicate the flying speed and starting power potential, since I’ve never been professionally timed or used a freelap system.

I hope I can at least match Nick Symmonds’ 11.4!

There is nothing indicative of sub 11 100 abilities in anything you posted. Sorry man but if I would wager a substantial sum of money against you.

The timing method you are describing usually ends up about .25 quicker then a freelap system using the touchpad. You then have to add reaction time on top of that as well. I would put you at about 12.3-12.4 shape based on that. No where close to sub 11.

calfshrug wrote:

Middle distance background, spent 3 semesters of high school laid out from injury and bad poor sleep and nutrition half of the other 5 seasons. Nonetheless, the progression-

Grade 6 - age 11/12, not a runner yet, some sport but nothing serious. Mediocre gym 8 min mile

Grade 7- 6:00 mile down to 5:22, 20:20 5k.

started summer training and get down to 6 minutes on asphalt by Sept, 5:22 by spring

Grade 8- 18:50 5k 5:05 1600m

Grade 9- 18:20 and 5:10 injured late season

Grade 10- 17:50 and 5:05 injured early in season

Grade 11- 18:40 still injured then 4:46 and 2:17

Grade 12- 17:20, 4:55, 2:06, mileage and recovery bad post xc season but began lifting- best 800m-fatigued 4x4 split 54.9

Summer after grade 12- 300m time trial from standing start, 37.1 amping up the explosiveness

Present - 28 vertical (32 PB), 9ft3 broad PB, 1.9s 10m start and 2.95 20m start, no blocks, with spikes, finally training like a sprinter

Put in two years of consistent, quality 100/200 training. If you're above 11.5-11.6 FAT in the 100, it's not happening. These 10m and 20m times are not much to go off of.

Is that dependent on my spending the next two years maximizing training, or is it valid right now?

I’ve had very inconsistent training. In 2014-2016 I had no clue what I wanted to accomplish with my training because I was still exiting my teens, no longer running for school, and a buffoon. Then, in 2020 I sprinted a handful of sessions, but I ended up quitting again after some disheartening attempts at full-tilt 100m and 200m intervals, as well as high volume short sprints on pavement with 1-2 minutes of rest, combined with max-out weightlifting 2-3 times a week. I gave up due to fatigue and the beginnings of tears in my rectus femoris and hamstring.

This year is the first time I’ve ever modulated my entire training routine around a sustainable amount of volume, recovery, and with the primary goal of sprint speed, and at this point I’ve only done about 5 sessions, which is the max I’ve ever made it into sprinting without feeling trashed, and I feel great! I look forward to learning blocks, too, as I’ve never used them.

Nothing here indicates a sub 11 100. However your 300 time is clearly better than your 54s 400. with a 37s 300 you should be capable of an 11.5 100.

Belarussiya wrote:

Nothing here indicates a sub 11 100. However your 300 time is clearly better than your 54s 400. with a 37s 300 you should be capable of an 11.5 100.

I dont disagree. I was a mid distance guy, ran an indoor 300m in a low 37 while training for mid distance.

After college decided to do the dec for fun. Ended up running 11.4 after a few seasons. So based only on his 300m, it seems like he could get into the mid 11s.

Yeah I was saying if you stuck consistently to a quality training program and raced for the next two years and end up with 11.5ish or lower, you have a shot. This is just my opinion though; you'll never know unless you dedicate yourself to it. Not all sub 11 sprinters have to start off blazing fast; some have the capability to make large improvements but start off a bit on the slower side. Not that you are on the slower side, 37s for 300m is blazing.

Yeah learning the more technical aspects of sprinting will go a long way; perfecting starts, overall technique, doing drills properly, top speed...etc. You seem to have a real passion for it, that's great to see! Just don't overtrain yourself and maybe consider joining a track club or something if you can't see a good coach