• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

30 meter Sprint Times Revisited

You are here: Home / Coaching / 30 meter Sprint Times Revisited
613
SHARES
FacebookTwitter

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

 

[Tweet “30 meter Sprint Times Revisited”]

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  Developing a 400m Hurdler

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

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman-Developing-Distance-Runnersv2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Oregon22 Coaches Club now Online
  • IFAC 2022: The Return of In-Person Conferences (with Virtual option)
  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]

Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy | Cookie Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}