What is a good time for Run 100m?

Good times for Run 100m depend on your fitness level: Elite athletes finish under 0:50, advanced athletes target 0:50-0:34, intermediate athletes aim for 0:34-0:24, and beginners should focus on proper form over 0:24.

What is considered a good Run 100m time?

A good Run 100m time for most CrossFit athletes is between 0:34-0:24 (intermediate level). Elite times are under 0:50, but focus on consistent movement and proper form rather than just speed.

How fast should I do Run 100m?

Your Run 100m pace should match your fitness level. Beginners should aim to finish around 0:24 with good form, while advanced athletes can target 0:50-0:34. Always prioritize proper movement over speed.

How do I scale Run 100m?

Run 100m can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Run 100m work?

Run 100m is a full-body workout that develops multiple fitness domains.

Workout Description

For time: 100-meter Run

Why This Workout Is Easy

Single, simple bodyweight movement with no external load and minimal skill. Total volume is tiny and duration is well under one minute for most, making this an accessible sprint for all levels. The challenge is intensity—accelerating hard and holding top-end speed briefly—rather than complex technique or endurance. Risk and coordination demands are low compared to heavy lifts or gymnastics.

Benchmark Times for Run 100m

Elite: <0:14
Advanced: 0:16-0:18
Intermediate: 0:21-0:24
Beginner: >0:50

Training Focus

This workout develops the following fitness attributes:

Speed (10/10): Top-end turnover, rapid acceleration, and maintaining velocity are the focus. Transitions are irrelevant; all emphasis is on pure sprint speed and clean mechanics.
Power (9/10): Explosive acceleration and forceful ground contact are central. The ability to generate high power quickly determines performance more than endurance or sustained output.
Endurance (3/10): Short, high-intensity monostructural effort. Heart rate rises rapidly, but duration is too brief to stress long-duration aerobic capacity. Primarily anaerobic with minimal sustained cardio demand.
Stamina (2/10): No repeated reps or long sets; leg musculature must hold mechanics briefly at high output. Stamina is a minor factor given the sub-30-second time domain.
Strength (2/10): No external load or maximal lifting. Force is generated against the ground to produce acceleration, but this does not meaningfully test maximal strength capacities.
Flexibility (1/10): Basic running ranges of motion—ankle dorsiflexion, hip extension, and relaxed shoulder swing. No extreme positions or mobility prerequisites are required.

Scaling Options

Scale to: 75 m Run • 50 m Run • 100 m Row (sprint) • 400 m Bike Erg (all-out)

Scaling Explanation

These options preserve the short, maximal sprint stimulus and time domain while accommodating space, impact tolerance, or current fitness level.

Intended Stimulus

Fast and intense. Treat this like a track sprint: accelerate hard, find top speed, and hold it with relaxed, efficient form. You should finish breathless with legs burning, but without pacing or saving anything. Expect a 10–30 second all-out effort, followed by a long recovery after you cross the line.

Coach Insight

Pace: It’s a true sprint. Drive out fast, build over the first 30–40 meters, then hold form to the finish. No second gear left. Key tip: Finish tall—hips forward, quick turnover, and relaxed shoulders. Run through the line, not to it. Avoid: Looking down, overstriding, starting flat-footed, or decelerating early. Commit and keep mechanics crisp.

Benchmark Notes

Times are in seconds for a 100 m sprint. Slower athletes may finish around 40–50s, while intermediate runners should target 20–28s. Advanced CrossFitters often land in the mid- to high-teens. Elite field-sport or sprint-trained athletes can push 14–16s. Aim to run through the line.

Modality Profile

This is purely monostructural: one running sprint with no gymnastics or weightlifting elements. All work is cyclical movement focused on acceleration and velocity. The time domain is short, but the modality classification remains 100% monostructural due to the single cardio task.

Similar Workouts to Run 100m

If you enjoy Run 100m, you might also like these similar CrossFit WODs:

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Row 250m (82% similar) - For time: 250-meter Row...
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Row 500m (74% similar) - Row 500 meters...

These WODs similar to Run 100m share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	3/10	Short, high-intensity monostructural effort. Heart rate rises rapidly, but duration is too brief to stress long-duration aerobic capacity. Primarily anaerobic with minimal sustained cardio demand.
Stamina	2/10	No repeated reps or long sets; leg musculature must hold mechanics briefly at high output. Stamina is a minor factor given the sub-30-second time domain.
Strength	2/10	No external load or maximal lifting. Force is generated against the ground to produce acceleration, but this does not meaningfully test maximal strength capacities.
Flexibility	1/10	Basic running ranges of motion—ankle dorsiflexion, hip extension, and relaxed shoulder swing. No extreme positions or mobility prerequisites are required.
Power	9/10	Explosive acceleration and forceful ground contact are central. The ability to generate high power quickly determines performance more than endurance or sustained output.
Speed	10/10	Top-end turnover, rapid acceleration, and maintaining velocity are the focus. Transitions are irrelevant; all emphasis is on pure sprint speed and clean mechanics.