anearobic fitness.
run longer distances for endurance, eg. 200m and 400m.

i have a training plan that i used to do in highschool, absolutely knackering but very effective.
a) usual warm up phases

Either
bi) 5x30m (measured back from the finishing line)
OR
bii) 5x 200m curve (just to practise entering the curve, you dun need to run the whole 200m). This is specfic for students running the 200m or 400m race.

C part

1x300m
rest 3mins
2x200m
rest 3mins
3x150m
rest 8 mins
5x100m (run as soon as possible whenever you walk back from the finish to the start)

dun wait too long between each run because your muscles cool down and you lose mobility and flexibility

Right, well youve asked a massive question here and it would probably be impossible to answer it completely. Anyway, im no real expert but heres a couple of things ive picked up;

1. Get the basics right- technique is very important, drills will help this along with loads of practice..keep hips high with good knee lift with a good complete arm action..best thing here is to get a coach to watch and critique.

2. Dont overdo it- 3 hard days a week should really be the maximum, any more and you will more than likely over stress the CNS (central nervous system) leading to overtraining, injury and illness.

3. Pure speed is developed through high quality running so the rest intervals need to be substantial between reps when you are working on speed specifically. Remember, you are developing specific speed for 100m, there would be no point in slogging yourself to death over 300s with minimal recovery..this will get you fit but not neccesarily fast. This kind of work may be useful as a fitness base for a few weeks early on in your season but not for extended periods when speed is the focus.

Sorry im not too much help..the best thing to do would be to read about speed training with some example schedules..try the brian mac website..www.brianmac.demon.co.uk i believe. Anyway, all the best..hope it all goes well.

You need to build "speed strength" which means maximize the use of fast twitch fibres in your muscles. Two good excercises 1. plyometric skipping - do a couple of laps using alternate jog and skipping steps, about 200 yards each stretch. Rest and recover fully, repeat until you feel like you have had enough. 2. a program of acceleration sprints. Mark out a course of 3 connected 30 yard sections. Start at one end accelerate from a slow start until you are hitting the end of the first 30 yard, you should be almost at full speed. Maintain full speed over the next 30 yards, trying to get as many steps in as you can, don't slow until you have completed the middle 30. Slow down over the next 30 make sure you stay within the course. Walk back slowly, recover fully. Repeat, two or three sessions should be enough. That's 15 to 20 sprints.

Three times per week, allow your body to recover.

H.

Screenblast,

I am a spinter. I was running about a 10.8 for awhile. I began to use parachute training. Resistance training is great!. Using parachuts mainly with the release training creates quicker turn over of the legs and improves muscle strength. I use to run the following with chutes

Day 1
3-30m w/chute
3-40m w/chute
3-60m w/chute

Day 2

strides. Nice and smooth work on form and technique. make sure your bringing your arms straight thru. form is the most important thing. you can only excellerate to top speed at 60m the rest is maintaining.

Day 3

3-60m w/chute
2-200 w/chute
2-200 w/chute ( release chute at 150m and sprint the rest)

Day 4

Stides

Remeber a few keys. Relax and run at your speed. Think about a train
when the rails that attach to the wheels slow.....the wheels slow. Keep a good arm motion just as your arms are attatched to a wheel. straight thru and straight back. good turn over. once you reach your top speed maintain dont try to power yourself to a faster race. that will just slow you down. speed comes with time work and god given talent.

By the end of my Senior year I was running about a 10.12 100m
I still train and use my chute. I vary with the chute and with out the chute
you dont want your legs and body to get use to the slow motion of running with the chute all the time. Its good to do a week on and a week off with the chute. Since your training for a 100m you dont need to run over 200m. Never train more than 2 times the distance of your race.
The time you need to take on the work out above is the lest amount you have to have to prevent injury. on the whole work out you need to come out of the blocks. "Blocks" thats a whole other page lol. Good luck

i'd also agree that technique is critical.

if you're running out of puff and your technique is good, maybe try some creatine supplements.

also do exercises to strengthen your ligaments as this will help heaps with your running