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A 10.49-second 100-meter dash equates to an average speed of 21.32 miles per hour.
30 mph = 13.41 meter/sec 60 mph = 26.82 meter/sec 100 kph = 27.78 meter/sec
The average speed of a 100-meter sprint varies depending on the athlete's performance. Elite male sprinters can achieve speeds of around 37 to 40 km/h (23 to 25 mph), completing the distance in approximately 9.5 to 10 seconds. Elite female sprinters typically run at speeds of about 30 to 35 km/h (19 to 22 mph), finishing in around 10.5 to 11 seconds. Recreational runners may have average speeds significantly lower, often taking 12 to 15 seconds or more to complete the sprint.
The formulae for fiding speed is:Speed= Distance traveled / time takenSo: 100m/10s (100 divided by 10)So: 10m/s (meter per second)
It means that you are to do 5 to 7 more yard hill sprints that are from 50 to 100 yards in length.