Thursday 27 July 2006: 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
  • 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.


JME said...

Ran 1 mile
5 x 30/90 Sprint
Ran 1+ mile


davidd said...

I ran .51 miles
5 x 30/90 Sprint
Then .55 miles

for a total of 1.80 miles which was a distance increase for me of .13 miles from the first time that we did Sprinting.