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
3 comments:
This was rough. I forgot how long 30 seconds lasts when running all out - seemingly just shy of an eternity.
Jim M
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
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
Post a Comment