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