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30 meter Sprint Times Revisited

You are here: Home / Coaching / 30 meter Sprint Times Revisited
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December 16, 2011 by Jimson Lee 3 Comments

Last Updated on April 26, 2014 by Amir Rehman

I want to thank @TrackNation for pointing out some useful references.

It might be better to have all the references listed in a single page, instead of flipping back for forth to multiple pages.

The following are national norms for 16 to 19 year olds from the reference Physical Education and the Study of Sport: Text with CD-ROM

30-meter-sprint-rating

A 4.0 hand time or faster from the runner’s first movement is considered excellent.  For Females, 4.5 is excellent.

30 meter Fly times to 100m

First number 30m fly time (seconds), second number 100m time using blocks. (Add 1 second if you use blocks)

  • 3.30 = 11.99
  • 3.20 = 11.67
  • 3.10 = 11.34
  • 3.00 = 11.00
  • 2.95 = 10.84
  • 2.90 = 10.67
  • 2.85 = 10.50
  • 2.80 = 10.34
  • 2.75 = 10.17
  • 2.70 = 10.00
  • 2.65 = 9.84

Elite Men’s 30 meter Split times

Just to put this in perspective, from above, world class elite sprinters go under 3.70 with blocks or about 2.70 with a running start.
30 meter split times

 

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Frank Dick’s controls

from DEVELOPMENT OF MAXIMUM SPRINTING SPEED.  Click on image for slightly larger font.

USATF 2008 Olympic Trials Splits

From http://www.usatf.org/groups/Coaches/library/2008/Sprints/Sprint%20Development.pdf you can see the Women reach top speed at 50 meters, except for Lee (1st), Edwards (2nd) and Moore (8th), where it was 60 meters.   Elite men reach top speed at around 60 meters, with Tyson Gay and Usain Bolt reaching top speed at 65-70 meters.

I think the take home message is, these control tests are simply, well, control tests.

The best way to determine a 100 meter time is by running a 100 meters.

See also  Fine Tuning your 400 meter Workouts, Part 1

Category iconCoaching,  Track & Field,  Training

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. TrackNation says

    December 16, 2011 at 3:14 pm

    Jimson,

    You are the man, keep up the good work!

    Reply
  2. taylor says

    December 17, 2011 at 6:57 am

    my 30m standing start is 3,80s…30m from blocks 4,15s and my 30m fly is 2,78s.
    What du you mean, jimson?

    Reply
  3. Cov-god says

    December 19, 2011 at 10:02 am

    Some great stuff in the usatf PDF simply brilliant for geeks like me.

    Interesting though how the figures from frank dick don’t match the attained times within that PDF

    Reply

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