Thursday 28 September 2006: SPRINT PYRAMID

SPRINT PYRAMID

Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint).

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
Post results to Comments.

3 comments:

jim said...

This was rough. I forgot how long 30 seconds lasts when running all out - seemingly just shy of an eternity.

Jim M

JME said...

Jim-

You're right. Those 30 second sprints seem to last forever. I think I have run a few ten milers that seemed to take less time. ;)

Good work. Glad you're with us.

Joel

Mark said...

It was too late and too dark for the sprints, did intervals of jumping jacks/Squat jumps (from 1/2 squat) instead.
On the last cycle my wife came in and complained about the noise so I had to change to normal squatting!

Jumping jacks 34; 38; 38; 38 38
Squat jumps 19; 17; 15; 13; 13
Jumping jacks 33; 32; 32; 34; 35
Squat jumps 20;
Air squats 22; 20; 20; 20