Thursday 7 May 2009: SPRINT 8
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.
Advanced:
- Run 5 minutes
- Repeat eight times:
Sprint 15 seconds
Recover 1 minute - Run 5 minutes
Intermediate:
- Run-walk 5 minutes
- Repeat six-eight times:
Sprint 15 seconds
Recover 60-85 seconds - Run-walk 5 minutes
Basic:
- Powerwalk 5 minutes
- Repeat four-six times:
Sprint 15 seconds
Recover 85-120 seconds - Powerwalk 5 minutes
Post results to Comments.
3 comments:
I do this type of running often but measure distance (1 or 2 city blocks) instead of time b/c it is hard to keep up with time when you are running hard. I also think that unless you are on a treadmill it is quite hard to measure the difference between 60% and 80% sprint. Most of us that don't run hard and fast often don't really know how to sprint well. Easy, medium, and hard running may be easier for the average joe to "feel" when they are running above a jogging pace.
Did this workout with a C2 rower as percentages of my max KPH. Fun stuff.
Fun stuff. That C2 rower is a very cool toy/tool.
Joel
Post a Comment