Inside Fred Kerley’s 100 m Training: How the Olympic Medalist Builds Speed and Consistency
Fred Kerley isn’t just one of the fastest men in the world — he’s a case study in intelligent sprint training. Coached for years by former elite sprinter Alleyne Francique, Kerley’s approach blends speed, strength, recovery, and smart periodization to maximize performance at the highest level.
Whether you coach sprinters or train them yourself, there’s a lot to learn from how world-class athletes structure their weeks and prioritize training quality.
A Week in Kerley’s Training World
Kerley’s weekly routine, as described by coach Francique, is balanced to build top-end speed while preserving freshness and avoiding overtraining. Sessions generally last about 1 hour 45 minutes and take place on a mix of surfaces and settings — track, grass, and even the pool.
Here’s a breakdown of a typical training week:
Monday — Tempo on Grass Kerley opens the week with tempo runs on grass. These aren’t all-out sprints — they’re controlled, accelerated runs (e.g., 30–40 second efforts) that maintain speed while reducing pounding on the legs. Training on grass also helps improve foot strength and coordination.
Tuesday — Speed Work on Track This is one of the most important days of the week. Kerley focuses on pure speed work — short sprints with full recovery that train acceleration, max velocity mechanics, and neuromuscular efficiency.
Wednesday — Lighter “Pool” Day Recovery isn’t optional at the elite level. Kerley spends this day doing lighter work — drills, swimming, and cardio in the pool — to keep his body moving without extra strain.
Thursday — Track, Mix of Distances Thursday sessions mix 100 m and 200 m work. This still targets speed but adds a bit more special endurance — the ability to maintain top speed farther into the race.
Friday — Short Sprints & Variability Friday often includes focused short sprints (like 60 m and 80 m reps) and “diagonal runs,” which add variety, assist fatigue resistance, and reinforce movement patterns in a low-impact way.
Saturday — Racing Day If there’s competition, Kerley races. Even during training cycles, shorter timed runs can simulate competition conditions and keep his competitive edge sharp.
Sunday — Rest Rest is where training becomes “sticky.” A scheduled day off allows recovery, repair, and readiness for the week ahead.
Strength, Plyometrics, and Gym Work
According to Francique, Kerley’s gym sessions focus less on heavy traditional weightlifting and more on plyometrics, elasticity, and mobility — using resistance bands, bodyweight drills, long jumps, and triple jumps to build sprint-specific power without excess bulk.
Francique has noted that Kerley’s size (~202 lb) makes excessive muscle mass counterproductive for pure sprinting — so the goal is power and explosiveness, not mass gain.
Behind the Scenes: Sleep, Mindset, and Recovery
Francique also emphasizes the lifestyle factors that make great training work. Kerley prioritizes sleep (aiming for at least eight hours per night) and minimizes distractions that could interfere with recovery.
The mental side of sprinting — confidence, focus, resilience — plays a big role. Kerley has spoken openly about using his coaching team and his own background as motivation in his sprint career.
What You Can Apply
Kerley’s program isn’t just for world champions — the principles translate to any athlete training for the 100 m:
Balance speed and recovery. Elite sprinters train fast — and smart. Heavy emphasis on short, high-quality reps with full recovery beats volume for speed development.
Vary training surfaces. Using grass, track, and even pool work helps reduce injury risk while maintaining stimulus.
Prioritize plyometrics and sprint mechanics. Strength for speed isn’t about big lifts — it’s about the right kinds of power and movement patterns.
Respect recovery. Rest, sleep, and lighter sessions are training components — not afterthoughts.