I'm in my mid 20's and want to run 100m in under 11 seconds.

I think you will learn that there's a lot more to sprinting even under 11 seconds than thinking it through and hard work.

11.5-11.6 is kinda the range that people really can't get past without some serious fast twitch muscle. I like the ambition and will follow the story but to a certain extent, you either have it or you don't.

I can roll out of bed and run an 11.4 hand time while 30 pounds over my ideal weight and not having run in six months and not having run in a track meet in 9 years. It's just genetics in large part.

... and that was with an all-time 100m PR of only 10.74 FAT. If you're starting in the 12s... you may drop a lot of time but 10.9 is a little unrealistic.

sprinter guy wrote:

I think you will learn that there's a lot more to sprinting even under 11 seconds than thinking it through and hard work.

11.5-11.6 is kinda the range that people really can't get past without some serious fast twitch muscle. I like the ambition and will follow the story but to a certain extent, you either have it or you don't.

I can roll out of bed and run an 11.4 hand time while 30 pounds over my ideal weight and not having run in six months and not having run in a track meet in 9 years. It's just genetics in large part.

... and that was with an all-time 100m PR of only 10.74 FAT. If you're starting in the 12s... you may drop a lot of time but 10.9 is a little unrealistic.

Still following enthusiastically and hope to see you succeed but also +1 to the above post.

Not going to lie, hitting this goal (even if it were possible) would take almost singular focus and the idea that you got blitzed and slept 3 hours before a TT is not a good sign.

On page 1 I predicted you would squeak under 12 by spring of next year and the plateau pretty significantly maybe maxing out at 11.5 or so. I am going to stick to that.

I hate to agree with the above, but I do. I mean it more in the constructive feedback sort of way, as I think the poster above does as well. This is a big boy goal and will require all of your energy. You mentioned early on that you could dedicate completely to this. I get it, it was your cousin's birthday, you don't do this all the time and it wasn't the most critical meet of the year, etc. But it is telling, and probably predictive of the course you are on.

I feel very invested in running (as a not fast at all hobby jogger). I definitely do my share of boozing every now and then , don't eat as well as I should ,and don't do all the little other exercises outside of running that I should, and I know that stuff adds up. It's part of why I'm not better than I am. Still, going hard (or even medium) the night before a race is pretty difficult to imagine doing.

You either want this, or you're really wasting your time. You're fast for sure, and you'll continue to make progress for a while regardless. Maybe hitting 11.4 will still be enough for you, and it's not worth the hassle of being insanely focused (and that would be OK!). But the only way I see you going sub-11 is if you are all-in, all the time.

Again, I want to be supportive of you, so please don't take this as me being nasty. But this is a big red flag. You have the power to change it if you want to though. I'll keep following your journey and am excited to see where it takes you!

Do you have a video of you dunking the ball "no problem" at 5'7? If you do, there might be something here, if you manage to get into peak shape soon(age is not on your side).

Anyways, this seems like a good way for you to motivate yourself to lose weight and get in shape, so I'm rooting for you.

I agree with the others though, that a plateau at mid 11 is probably the most likely scenario.

Just ran a 12.19 today after coming back from 2 weeks of bronchitis, can't seem to catch any luck lately! Also still sitting at 77.5kgs/22% body fat.

Video will be uploaded Monday.

Ps: My most recent sprint session this year was the 21st of July (my 6th sprint session this year so far) just before I come down with the bronchitis. I think once I actually get consistent with the sprint training some bigger improvements should come. I also believe that once I get down to 12% body fat, I should move slightly faster too! Nothing beats 7.75kgs of useless fat to slow me down.

Loving all the Mid-11 predictions coming out from here. I guess we'll see what happens over the next 12-24 months (My original plan was to achieve sub-11 in 3 years, aged 29, after discussion with some of the members on here).

sprinter guy wrote:

I think you will learn that there's a lot more to sprinting even under 11 seconds than thinking it through and hard work.

11.5-11.6 is kinda the range that people really can't get past without some serious fast twitch muscle. I like the ambition and will follow the story but to a certain extent, you either have it or you don't.

I can roll out of bed and run an 11.4 hand time while 30 pounds over my ideal weight and not having run in six months and not having run in a track meet in 9 years. It's just genetics in large part.

... and that was with an all-time 100m PR of only 10.74 FAT. If you're starting in the 12s... you may drop a lot of time but 10.9 is a little unrealistic.

this is a bit exaggerated, but most likely, yes. Not counting Maitland out though!

I was one of the top sprinters in my county growing up (around 11.60 at age 13) but still only hit 10.81 at age 21 after committing heavily to it. All the while training with elite guys, one of whom went on to run in worlds/olympics.

If you are going to achieve it you will need to locate somewhere, find an elite training group, and go all in IMO. Not sure about how that will work in Aus but good coaches don't usually come cheap either.

Anyway good luck! As the old cliche goes it isn't about the destination, it's the journey.. and it seems you've already made some great progress health and speed wise.

Here is my 12.19 FAT Race!:

https://youtu.be/NewS4EP7RFg

A few things:

1. I had a brilliant start out the blocks in regards to reaction time, I feel like every run I do, I react faster and faster.

2. My last 40m is much better than my last race, much more composed.

3. I'm super excited to break the 12 second mark now!

4. I just come back from 2.5 weeks of having bronchitis, been a pain in the arse but setbacks seem to be the norm this year while I've been transforming my flabby body into something more athletic.

5. I have now done 6 sprint session this year and am still struggling to get into a consistent routine. It seems like every time I get motivated something happens to me and I have to stop sprint training, hopefully this changes soon!!

6. I'm moving to Spain in 6 weeks, I will post a video on my YT channel about this closer to the date.

Enjoy the video and let me know your thoughts.

For Rippling: No issues at all with having your doubts, I understand where you're coming from and your concerns. The party was a 'must-attend' because I am moving from Australia to Bilbao in Spain in 6 weeks. I want to make as many memories with family as possible before I leave for 12-36 months.

If I had doubts I wouldn't be doing this. I have to believe I'm going to hit 10.90 otherwise, who else will? Imma keep pushing and losing weight and changing my life around and 10.90 still remains the 2.5 year target.

That's great to see you're continuing to progress. I am cheering for you and meant my critique constructively. Hope you get sub-12 soon and then keep the momentum going.

Nice. You'll break 12 s soon. I know very little about sprinting but I guess you are still enjoying the newbie gains.

Rooting for you! Stay healthy and keep it going.

I don't know what you're eating but you look as stocky as hell. You need to eat a leaner diet I suspect, it's either that or get on gear(a joke).

For intellectual purposes could he run sub 11 if he took a PED stack? Thanks to any responses from the peanut gallery...

I wonder what happened to this dude. He seemed super pumped to do this and just disappeared. His YT channel hasn't been updated in nine months.

Have a follower in me now. Why not message him?

If a guy ran 12.1 at 16y/o with a father who ran 10.1 100y (1970 track surfaces), is there enough talent there to go sub 11 later in life in late 20s?

Super pumped? He talked about not being motivated to work out and went out on an all nighter before his TT.

Haha, yeah, fair. He seemed to be training full-time for a few months and made tons of posts. Guess he flamed out. Too bad.

Howdy! Good to get back to you guys. I'm still working at it, but I did move to Spain for 10 months and just returned home to Australia. I've been mostly training at the gym and making solid strength and plyometric gains over this period. I've also lost another 3kgs so I'm at about 74kgs now. I haven't had a chance to run an Electronically Timed race in about 1 year now!! I'm hoping to get into my next race in about 4-6 months once I have warmed back up to sprinting with my improved strength. Apologies for going quiet, Spain was crazy busy.

Glad you kept the goal alive. How'd it go the past half year? Did you get back into it?

I can't remember if you said that was fully automatic timed or handheld either way I've got you at 10.7 handheld which would be 10.94 Auto

The things that I think will help you the most are short sprints uphill work on your starting block technique and do some over-distance 90% effort 150s

I have not read the entire thread all I know was there was too many negative people on the first page I'm believing for you buddy and there's a lot of other people that think it's going to happen stay positive train hard you got this