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.

http://www.bodybuilding.com/fun/phil3.htm

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12137178&dopt=Abstract

4 comments:

Anonymous said...

Thanks for those references on sprinting and HGH

Chris

Anonymous said...

Great site and good references on sprinting, Clarence Bass (Ripped) also has some useful information on the subject.

JME said...

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.

davidd said...

Done as RXed