Thursday 23 December 2010: 30/90 SPRINTS

30/90 SPRINTS

Perform today's sprints with progressive intensity, i.e. Sprint 1 - 70% of max effort, Sprint 2 - 80%, Sprint 3 - 90%, Sprints 4-5 - 100%.

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 15-30 seconds
  Recover 90-105 seconds
• Run-Walk 5 minutes

Basic:

• Power-walk 5 minutes
• Repeat five times:
  Sprint 15 seconds
  Recover 105 seconds
• Power-walk 5 minutes

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