Thursday 26 October 2006: SPRINT 8


Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults.

The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum effort; the second sprint goes from 40% at the beginning to 60% at the climax; the third sprint goes from 50-70%; the fourth sprint from 60-80%; the fifth sprint from 70-90%; the sixth sprint reaches 95% of maximum effort; the seventh and eighth sprints are run at 95-100% effort.

If you are not accustomed to the type of sprint training we do around here, do not max out on the final three sprints - climax between 80-90% of maximum effort.

  • Run 5 minutes
  • Repeat eight times:
    Sprint 15 seconds
    Recover 1 minute
  • Run 5 minutes


  • Run-walk 5 minutes
  • Repeat six-eight times:
    Sprint 15 seconds
    Recover 60-85 seconds
  • Run-walk 5 minutes


  • Powerwalk 5 minutes
  • Repeat four-six times:
    Sprint 15 seconds
    Recover 85-120 seconds
  • Powerwalk 5 minutes
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JME said...

It has been raining here last night and all day today. I decided to substitute an indoor sprint workout for the WOD.

5 minutes - Jump Rope
4 x 15 sec. Rope Sprints w/1min. Rest
4 x 15 sec. Mtn. Climber Sprints w/1min. Rest
5 minutes - Jumping Jacks

I performed the Mtn. Climber Sprints with each foot on a Frisbee on a linoleum floor. WOW! The Frisbees really enable you to pump your legs hard. Great for getting the heartrate up.


Ed said...

Cool and rainy here in Nebraska too..

5 Minutes Treadmill at 3.8mph.
15/45 Mountain Climber Intervals for 5 minutes.
30/30 Jump Rope Intervals for 5 minutes.
5 Minutes Treadmill at 3.8mph.

Mark said...

Sorry guys, lovely sunny day here in Germany. Unfortunately, by the time I got home it was dark and I was late for dinner. After I´d eaten I was so tired I went straight to bed.
Never mind, it´s weekend tomorrow - I´ll do some catching up, I usually do my sprint intervals on a Sunday morning - hope the weathers fine!!!