Race Modeling For 100 Meters

In every race in track and field there exists an optimal way in which to run that event.  In the sprints, many believe that one just runs fast and that there is no strategy involved.  The model for the 100 meters is based on developing a good block start as well as great technique during the acceleration phase and maximum velocity phase.  These phases are all rehearsed in season in separate parts.  The true model should be rehearsed in the competitive part of the season and dwells on a specific breathing pattern.  The following model can be used for an athlete whose best time in the 100 is 11.0 or slower.

11.0 Sprinter

  • Inhale into the set position in the blocks
  • Hold your breath through 15m, the acceleration phase
  • Blow out and normal breathes for 5m
  • @ 20m inhale again
  • @ 40m exhale
  • @ 45m inhale
  • @ 65m exhale
  • @ 70m inhale
  • @ 90m exhale
  • @ 95m inhale
  • @ 100m finish coast and stop
The athlete can rehearse this difficult breathing by doing some of the suggested speed workouts called Ins & Outs. We are frequently asked why it is necessary to hold ones breath.  The answer is fairly straight forward. The athlete is able to generate greater force production during times of inhalation.  Greater force production results in greater stride frequency (i.e. how quickly you can pickup and put down your feet.) and slightly better stride length. By increasing these 2 things one is able to decrease ones time in the 100.  The model for an athlete between 10.0 and 11.0 seconds is slightly different from the above model.

10.0 - 11.0 Sprinter

  • Inhale into the set position
  • Hold breath through the acceleration phase (15m)
  • Exhale @ 15m
  • @ 25m inhale
  • @ 45m exhale
  • @ 50m inhale
  • @ 75m exhale
  • @ 80m inhale
  • @ 100m finish, coast, and stop
These models are used by all the elite and sub elite sprinters. Watch the next elite race on T.V. and you'll see Marion, Maurice, and Mike all using a breathing pattern. They rehearse the parts in workouts until it becomes a normal part of their routine. 

Train smarter and become faster!