100m and 200m times by age

100m and 200m standards for boys and girls

Choose boys or girls. The Scotland tables use the new club age groups. The English Schools tables use school years. Every number comes from the official 2026 standards.

Which age group am I in, and what can I run?

UK athletics moved to two-year age groups in 2026: U12, U14, U16, U18, U20 and senior.

Scottish age groups for the 2026–27 competition year (1 October 2026 to 30 September 2027), based on age at 31 December. In England, Wales and Northern Ireland, under-10 to under-18 age groups are set by age on 31 August instead. Source: Scottish Athletics.

Sprint events by age group

The 100m in four phases

A 100m isn't one long effort. It's four jobs done in order, and most athletes are better at some than others.

1. Start

   Reacting to the gun and pushing out of the blocks. A good start doesn't win a race on its own, but a poor one can lose it.

2. Acceleration

   A forward lean, powerful pushes and a gradual rise over roughly the first 30 metres. This is where most young sprinters can gain the most.

3. Maximum speed

   Upright, tall running with quick ground contacts. Trained sprinters hit top speed around 50–60m; younger athletes get there earlier.

4. Speed maintenance

   Everyone slows down in the last 20–30 metres. The winner is usually the athlete who slows the least, not the one who speeds up.

For the detail on posture, arm action and ground contact, read The Science of Sprint Technique on our blog.

How to set up your blocks

Under World Athletics rules, starting blocks and a crouch start are used for every race up to 400m, and you'll see them at almost every track meeting from U14 upwards. These are good starting points; a coach will fine-tune them to you.

• Front block: roughly one and a half to two foot-lengths behind the start line.
• Rear block: roughly another foot-length to a foot-length and a half behind the front block.
• "On your marks": hands just behind the line, shoulder-width apart, with your shoulders over your hands and your back knee on the ground.
• "Set": lift your hips to just above shoulder height. Your front knee should be roughly at a right angle and your back leg more open.
• On the gun: push hard against both blocks, drive the arms, and keep the first steps low and powerful. Don't stand up.

Running the bend in the 200m

The 200m starts on the bend, with staggered starts so every lane runs the same distance. The first 100m is all about running the curve well.

The rules young sprinters need to know

How to train for the 100m and 200m

Sprinters get faster by sprinting fast, with full recovery, and by getting stronger. Here's what a week can look like for a club athlete in the competition season.

• MonAccelerationBlock starts and 20–30m sprints, full recovery
• TueStrengthGym or circuits, plus jumps
• WedRestOr easy mobility
• ThuTop speedFlying sprints and bend running
• FriRestFresh for the weekend
• SatCompeteOr speed endurance: 2–3 × 120–150m
• SunRestRecover

In winter, the focus shifts to strength and technique, with indoor 60m races. Meadowbank's indoor six-lane 60m track means Edinburgh sprinters can keep sprinting fast all year.

Common mistakes

• Standing up within two or three steps of the blocks.
• Overstriding: reaching out with the front foot and braking every step.
• Tension: clenched jaw, shoulders up, fists tight. Relaxed sprinters are faster.
• Training tired: sprint sessions that turn into fitness sessions.
• Going out too hard in the 200m and dying in the last 50m.

Sprint coaching in Edinburgh

We coach young athletes, club athletes and adults at Meadowbank Sports Centre, which has an eight-lane outdoor track and a six-lane 60m indoor track with a jumps area for the winter. Allan Hamilton, our 2025 Scottish Indoor 60m Champion, coaches sprinters alongside head coach Allan Smith.

More athletics guides