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.
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2 comments:
Ran 1 mile
5 x 30/90 Sprint
Ran 1+ mile
Ugh.
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.
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