About to find out if a slow 30yr old can run a sub 11 100m.

No chance you can't put in what good left out.

So what you are saying is these people like the sport because they didn’t do it in high school?

14s to sub-11 at age 30 is like thinking you can boost your I.Q. by 20 points. Nope.

There's a guy on YouTube aged nearly 40, moving down from being a distance runner and trying to break 12 seconds for the 100m -

https://www.youtube.com/watch?v=Meiq-kgocXo

He’s probably using a Freelap or something like it. So yes, add some for RT.

Hey OP great stuff. For real sprinting, yes, CF’s theories and methods are sound, especially forgetting about intermediate work. It’s useless at best, and counter-productive at worst.

I don’t know anything about your sprinting, but it sounds like you are on a good path.

All the best

I'm in the same boat, will be 44 in a few months.

Started sprinting when I turned 40 and had only done general weight training on and off from 18-40 years old.

Was never that fast in high school either, would have been just over 12 flat.

I was very close to 12 flat a few months after starting getting 12.07 with Freelap, no RT, tailwind.

But since then, had lots of injuries over the last few years.

I'm much more resilient now in all the right places now and have kept injuries away.

Never ever competed except for a 100m in 12.2 and 200m in 24.14, both tailwinds just over a year ago.

Will start competing in 6 months during the summer season here in Australia, really hope to break 12 sometime during the season and want to peak when I reach the 45+ masters category, then keep going hard into the 50+.

I don't think my speed is that great for 100m so have started considering the 400m, even though the training is hell.

It should help improve my 100m a little too, and definitely the 200m with the speed endurance.

I ran a 255m in 32.9s today, which should put me under 60s for a 400m if I can hold on.

Apart from a couple 200m runs 2 weeks ago, I don't think I've run further than 100m in the past 12 months, so I think I may be better suited to longer sprints if I can get my conditioning up.

Anyway, the older guys can still achieve in some areas even with no prior specific training, just got to get through the injury break in period and best to stay lean to lessen the impacts.

Glad to hear from others who dare to dream.

Injury seems to be the biggest issue and it's not just a problem for older guys, younger guys get injured all the time.

For me, I've decided that it's all about 'saving your joints', so pound your foot into hard track, or grass, only when it's necessary.

I've switched 50% of my speed endurance work and 100% of my special endurance work to activities like cycling, swimming and surfing (particularly paddling). Not only does it minimize impact on my lower body and improve aerobic capacity, but it develops muscles that sprinting and traditional sprint training neglects thus making me more bio-mechanically balanced and efficient, meaning faster times and less injuries.

I like to combine drills to, so I get the most out of running less. My favourite is a wicket drill combined with speed maintenance. I set up about 12 wickets (on grass) and put my freelap at the last wicket and 60m down. Running over the wickets encourages front side mechanics and ground force production, after passing the last wicket, you continue sprinting (now with good mechanics) till you reach the marker 60m down and try to get a good time. I rest for a minute and repeat till run my slowest split. Continuing to run after your slowest split simply means you're training your neurological system to react slowly.

Freelap

2 X beacons (might get a third at some point)

1 X watch (has a countdown, which beeps and starts on zero, which I react to)

Post some training video of yourself, and let the fun begin.