Hey all I’m looking for training advice on how to train for 100m dash. I’m in a bit of a unique situation, I ran only xc in high school, and then played a different sport in spring. Never took it too seriously until my senior year when I really got into running, learned a lot about training etc. I’m totally confident writing a training plan for any distance event for myself or anyone else. Problem is I got a chronic post viral syndrome from COVID and I can no longer run distance. It kills me but rather than do nothing, I’ve decided I’ll just take up sprinting instead. My illness severely limits my aerobic system but my raw strength and power seem relatively unaffected for events lasting under 15 seconds. Good thing is I actually think I have some aptitude for sprinting anyway, right before I got sick I ran a 400m in 50.5 alone while training for 800 (2:02, alone). And I was originally training for the mile until I realized I was better at 800. It was my first time training for anything but XC 5k (17:15), so I didn’t know what to expect. What I learned is that distance runners are quite slow, I never imagined that I could absolutely dust all the xc runners who finished ahead of me in a sprint but now I realize it wouldn’t even be close.
anyway I don’t know why I decided to tell my whole life story just then I only meant to give a brief background, but I would like some advice for how to structure training for 100m, if anybody here is willing to help with that, it would be much appreciated.
I started this whole thing with a time trial, just went to the track with my phone in hand and ran an 11.9 100m all out, definitely not FAT lol. This last month I’ve just been doing strides in the street 2 out of 3 days just to get my legs and tendons used to sprinting so I don’t get injured by jumping into it. I also just started lifting again about a month ago so I wanted to get used to that stress as well. I think I’m ready to start an actual training plan, though I don’t know what to do. I know that distance runners train everyday, but I also know from having flirted with weightlifting previously, that power based sports tend to train a muscle group maybe once every 2-3 days. Idk what sprinters do and it’s weirdly hard to find sources online that detail the training principles behind sprinting. I want to make sure I’m not overtraining or under training.
how often should I sprint, how many rest days, how hard should each session be, what kind of reps, rest time, all of these would be greatly beneficial.
right now if I don’t get any advice from the boards, I would probably do like a three day split, the first being just a day of 10-15 easy to moderate strides, just to maintain body mechanics, day 2 an intense sprinting day, almost top speed strides, all out accelerations, and then a quick lift afterwards, squat, deadlift, lunges, and then day three a rest day, maybe I do some upper body just for the vanity of it. So basically easy/hard/rest and repeat.
Also bonus question, what should I aim for in the 100m? I can’t lie, running 50.5 in 400m after some really garbage training made me lose some respect for sprint times, I wonder if I can challenge my old schools record of 11.02