Tuesday 29 August 2006: SPRINT PYRAMID

SPRINT PYRAMID

Today's workout will be tough, but doable. Basic trainees may substitute powerwalking up hills for the sprints if necessary.

• 5 minutes - Run or Run-walk
• 10 seconds – Sprint
• 1 minute – Recovery
• 15 seconds – Sprint
• 1 minute – Recovery
• 20 seconds – Sprint
• 90 seconds – Recovery
• 30 seconds – Sprint
• 90 seconds – Recovery
• 20 seconds – Sprint
• 1 minute – Recovery
• 15 seconds – Sprint
• 1 minute – Recovery
• 10 seconds – Sprint
• 1 minute – Recovery
• 5 minutes - Run or Run-walk

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Two Fascinating Articles on the Aerobic (Endurance) Benefits of Sprint Training
The Surprising Aerobic Benefit of Sprinting
More Research on the Aerobic Benefit of Sprinting

Exerpt:
Summary
Six sessions of 30 second, all-out sprints over a two week period resulted in a doubling of endurance time to exhaustion and an impressive increase in muscle oxidative potential. These results stand in stark contrast to the traditional physiological explanation for the need for a base building phase and also challenge the belief that anaerobic exercise diminishes or negates the positive effects of aerobic training. The 100% improvement in endurance capacity shows that anaerobic training (i.e. sprints) can dramatically improve aerobic capacity and exercise performance in events that are primarily aerobic in nature.