Thursday 13 July 2006: SPRINTING

SPRINTING

Be sure to warm-up and cool-down adequately before and after today's workout.

Advanced & Intermediate:

  • Run 5 minutes
  • Complete the following circuit five times
    (Sprint 30 seconds, Walk/Jog 90 seconds)
  • Run 5 minutes

Basic:

  • Powerwalk or Walk-Jog 5 minutes
  • Complete the following circuit five times
    (Sprint 15-30 seconds, Walk 90-105 seconds)
  • Powerwalk or Walk-Jog 5 minutes

I would recommend you use a progressive sprint pattern during the five sprints in today's workout. For example, run at 70% of maximum effort during the first sprint, 80% effort during the second sprint, 90% effort during the third sprint, and 100% effort during the two final sprints. Remember, thirty seconds is a looong time when sprinting at full-speed. Adjust your effort accordingly. Keep some water with you during the training session, and be sure to fully re-hydrate after the workout.

Post results to Comments.

5 comments:

JME said...

Note to self: 4:40pm in Mississippi in the middle of July is NOT the ideal time to do this sprint workout.

Results: I survived.

david d said...

Note to JME, DUH :) But it sounds like we ran about the same time of day. It was hot and humid.

Results: Good enough considering how sore I am from the lower body workout on Tuesday.

david d said...

My wife just finished her 20 min and did very well. She ran hard for the 30 seconds instead of the 15 for the entire 10 minutes section of sprints. I am proud.

dd

JME said...

Way to go Janet! Those 30 second sprints are tough. Good job! It's great to have you with us.

Kirstie said...

I did it Friday morning. Did not push hard enough on first sprint, but pushed harder on the last few. Felt nauseated at the end! I'm glad it's over. To HOT