Thursday 10 August 2006: SPRINTING
SPRINTING
Today's workout is the now familiar "30/90 Sprint."
Advanced:
- Run 5 minutes
- Repeat five times:
Sprint 30 seconds, Rest 90 seconds - Run 5 minutes
Intermediate:
- Run/Run-walk 5 minutes
- Repeat five times:
Sprint 30 seconds, Rest 90 seconds - Run/Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat five times:
Sprint 15 seconds, Rest 105 seconds - Powerwalk 5 minutes
I recommend using a progressive sprint pattern. Sprint 1 would peak at 70% of maximum, sprint 2 at 80%, sprint 3 at 90%, and sprints 4-5 would be 100% efforts. Remember that max speed for a 30 second sprint is different than the speed for a 6 second sprint! Hydrate well, and avoid running these sprints in the heat of the day.
Post results to Comments.
For those who may be interested, here is information on a study demonstrating the superiority of 30 second sprints over 6 second sprints in stimulating the natural production of human growth hormone.
4 comments:
Thanks for those references on sprinting and HGH
Chris
Great site and good references on sprinting, Clarence Bass (Ripped) also has some useful information on the subject.
Done as Rx'ed.
I like Bass's site. He does have a lot of useful info archived on it. We'll probably be linking to some of his references on sprinting (particularly the Tabata protocol) in the near future.
Done as RXed
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