Help! Need speed Routine!

[Eszekial]

Sooo, i'm doing UD2 at the moment!

My friend challenged me to a race and $300!

It's a 100 yard sprint to see who wins.

I haven't run or sprinted in months!

I need a speed routine for 100 yards.

Can anybody offer a detailed split of what I should be doing?

I'm also weight lifting 3 days a week, full body workouts each time, monday, thursday, saturday. Monday is high rep high set. Thursday is moderate rep, moderate set. Saturday is low rep low set.

I have 4 weeks to train.

Sounds like a good opportunity to get some HIIT in, and finally get to sub 10% BF.

[bics56]

http://library.thinkquest.org/CR0212240/shortruns.php

[bics56]

google is your friend...GOOD LUCK!!!...that a lot of $$$

[bics56]

here is a good link http://www.doitsports.com/bboard/q-and-a-fetch-msg.tcl?msg_id=0000E0

[Denktank22]

Dont run anything less than a 100, but no more than a 300. You need the endurance to finish the 100m race, but not so much that you should sacrifice the speed training. Train 3 days a week, get a good 1/2 mile to 1 mile warmaup. Stretch 30 minutes, hold each stretch 20 seconds, rest 10 seconds. Do drills such as high knees, bounding, butt kicks, 20 yds each. Take a few build up runs...start off slow and finish at a sprint, 50 yds each. Then get into the sprint workout. Here are a few:
10 - 100s, sprint staightaways, walk curves, no rest
8 - 150s, 2 1/2 min rest
6 - 200s, 3 min rest
4 - 300s, 4 min rest
1-300, 2 - 200s, 4 - 150s, 3 min rest.