Before you start

Sessions are 25–35 minutes including warm-up.
Always warm up: 5 min easy jog, leg swings, A-skips, two strides.
Full recovery between sprints — your child should be breathing normally before the next rep.
Skip a session if your child is sore, sick, or tired. Speed needs a fresh nervous system.

Week 1

Technique base

Session 1: Warm-up + A-skip 3×20m + falling starts 4×15m
Session 2: Warm-up + wall drives 3×10 + 4×20m at 80%

Week 2

Acceleration

Session 1: Warm-up + drills + 5×20m all-out (2 min rest)
Session 2: Warm-up + 6×30m all-out (2–3 min rest)

Week 3

Top speed introduced

Session 1: Warm-up + drills + 3× Flying 20s (10m build-up)
Session 2: Warm-up + 4×30m + 2× Flying 30s
Session 3 (optional): Easy 15-min play day — football, tag, anything fun

Week 4

Speed endurance

Session 1: Warm-up + 4×60m at 90% with 3 min rest
Session 2: Warm-up + 3× Flying 30s + 1×80m at 95%

Week 5

Race rehearsal

Session 1: Warm-up + block-style start practice + 3×40m
Session 2: Warm-up + 2×100m time trials with 5 min rest. Record both.

Week 6

Taper into race day

Session 1: Warm-up + drills + 3×20m fresh and snappy. Stop early.
Session 2: Race day. Long warm-up, two strides, then race.

What to expect

Most kids who do this consistently drop 0.3–0.8 seconds off their 100m time over six weeks. The biggest jump usually comes in week 3 once the nervous system adapts to the demand.

How to know it's working

Record one timed 30m sprint each week. If posture stays tall, arms drive cleanly, and the time drops — you're on track. If form falls apart, cut the volume in half and rebuild.

For the technique side, see how to run faster for kids and the sprint drills library.

Race day checklist

Eat a small carby breakfast 2–3 hours before.
Warm up early — long, easy, finish with two strides.
Walk through the start once.
Cue: "Stay tall, drive the arms, breathe out hard at 60m."
Celebrate the effort, not just the place.