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Sprint workouts are a lot of fun. I was a cross country and track runner in college and doing these sprint workouts always takes me right back to my track and field days. This is a workout I pulled out from one of my college training journals and I really enjoyed it! I don’t know if I would go so far as to say it was ‘fun’, but it was a great sprint workout.
Essentially you are doing 400m sprints, but you will gradually increase your pace throughout the 400meters. You will give yourself a 400m recovery jog at a pace slow enough that you can catch your breath and be able to comfortably talk by the time you are done with your recover lap. You don’t have to do this workout on a treadmill, you could definitely do it on an actual track or even outside on your street estimating the time for each 100meters. Here is the workout:
5 minute warmup (I did a 6.0 pace / 10 minute mile)
Once you hit 5 minutes then increase the pace to 9.0 for 100 meters (I took my picture a little late so the red dot is about 50 meters in, but you would actually increase the pace where the first arrow is pointing).
Then once you hit the 100meter mark bump up the speed to 9.5 as shown below:
Once you get the 200meter mark, bump up the speed to 10.0 as shown below:
Once you get to the 300meter mark, bump up the speed to 10.5 as shown below. This is the last stretch and the fastest you will run.
Then once you complete a full lap (400 meters) drop the speed down to 6.0 and jog for 400 meters so that you can fully catch your breath. Repeat this 3-5 times and then do a 5 minute very easy cooldown.
You should be sweating buckets by the time you are done – I sure was! I hope you like this workout, if you feel like those speeds are a little too fast (or too slow) for you, then feel free to adjust accordingly. You want the sprints to be hard enough that you are really pushing hard on that last 100 meter stretch, but you certainly don’t want to fly off the back of the treadmill. I’d love to hear your feedback if you try this cardio workout!