Sprint Running Workout Plan

This adds sprint interval training for a fast and fun workout.

Sprint running workout plan. Sprint workouts for running on the road. During the work periods you should have a rate of perceived. For those of you want more cardio run them continuously adding in a jog to the bottom of the hill. Build power and speed with these training plans for the track road and treadmill.

When coaching the sprints with young athletes focus on the following points. Jordan siemens getty images. Remember a plan is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four week cycle to address any limitations. Run 45 minutes at an easy pace that feels like a 4 or 5 out of 10 on your personal scale of perceived exertion.

Finish with 4 to 6 x 20 second striders on a track flat road field at max effort. Personally i take plenty of rest in between each sprint to make certain my power and sprint mechanics stay as sharp as possible throughout the entire workout. Warm up for 15 minutes adding a few 20 second bursts at the end to prepare for the workout. Add these interval training plans to your gym routine once a week to burn more calories.

Arms elbows are driven back not across the body. Workout 4 hills 8 x 45 seconds. Gaining quick feet and better running form aren t the only benefits of sprint workouts either. This workout will continuously push you.

Try a ratio of 1 3 or 1 5 sprinting for 30 seconds then resting for at least 90 seconds. Run bike or row. Types of running training the primary difference between interval training and sprint training is the difference in intensity levels. It s kind of like a high intensity interval training hiit workout with these hard bouts and really relaxed bouts so your cardiovascular system is going to benefit a lot from your heart rate going way up for those sprints and recovering really slow adds amanda nurse an rrca certified.

How to do it.