Wednesday 10 Jan 2007: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS
Advanced:
  • Run 5 minutes
  • Repeat five times:
    Sprint 30 seconds
    Recover 90 seconds
  • Run 5 minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat five times:
    Sprint 20-30 seconds
    Recover 90-100 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat five times:
    Sprint 15-20 seconds
    Recover 100-105 seconds
  • Powerwalk 5 minutes

Post results to Comments.

2 comments:

Neil said...

It is -3 outside before the windchill so I decided to do stair sprints instead.

warmup:
1 min jumping jacks
1 min abs
(perform twice)

30/90 stair sprints
approx 6-7 stories per sprint

cooldown:
walked down full 17 stories and took the elevator back home :)

It was tough on the legs, especially the right side because of all the right turns. Next time I'll have to use my building's other staircase, since it turns the opposite direction.

taylor said...

5 minutes easy run
30/90 sprints x 5
5 minutes harder run

about 2.5 miles covered

10 minute fast-ish cooldown walk

Kept getting lapped by some woman running full-out sprints. She was an animal. Still at it when I left...