#sprint workouts

Sprint Workout Saturdays Session 1

Here is the Sprint Workout, right out of a program I created! These workouts are based on my experiences and knowledge when I had to train myself. They are also based on concepts I learned that can improve your speed like adequate rest and running times. So, remember to always listen to your body so if something is hurting, please do not continue especially with bone or ligament pain. These…

Sprint Workout Wednesdays P1

Are you looking for a sample workout you can do today or any day of the week? Well, this is what sprint workout Wednesdays are for! I will be displaying sprint workouts from my program so you can implement it into your training! Mondays have speed workouts and Wednesday will have the longer workouts so make sure to join the newsletter to get notified! These are workouts directly from a sprint…

Speed Workout Mondays P1

Are you looking for a speed workout to implement into your training either as an athlete or sprinter? Well, here is one for you! I understand the struggle of not knowing what workout you need to do. So, this is why I am sharing my knowledge so you can use these workouts in your training session! I will be posting workouts every Monday so stay tuned for those! Speed Workout Warm Up and Hurdle…

Sprint workouts challenge more than just your legs—this simple sprint workout really is a total body workout. You will notice you are using every muscle in your body to complete these sprints. It’s a great feeling when your abs, back muscles, and arms all feel the burn the next day.

What I like about this workout, is how the length of each sprint decreases while the number of repetitions increases. Mentally, it’s nice to know the sprints are getting shorter, so you are able to push yourself to run a little faster on each shorter sprint.

Remember, with sprint workouts it is important to warm up properly—I recommend 1/4 mile jog and some active stretching. Start your first sprint by striding at 75-80% so your legs get used to moving at a fast pace before you all-out-sprint.

Keep moving on the recovery. I like to sprint and jog back—this recovery jog can be as slow as you like, as long as you keep moving. Since you are moving, your body is learning to recover on the go—you will be surprised at how quickly your fitness level improves when you utilize interval training and active recovery.

As the sprints get shorter in distance, your recovery time should decrease, too. It shouldn't take as long to recover after a 20 yd sprint compared to a 100 yd sprint. Also, on the short sprints (20 and 40 yds) work on quick acceleration and power. These sprints are so short that it is a great opportunity to work on explosiveness which will really make those leg muscles burn.

Finally, make sure to get a nice cool down and stretch. Another 1/4 mile jog at a slow pace is a good idea. Add some high knees, heel kicks, and shuffles, too. This is a great time for some static stretching (stretching while you are still). Since your body is warmed up from the sprints, this is the perfect time to make gains in flexibility.