Sprinting! My best friend! Grab some good tunes, heart rate monitor and sweat towel and get’r'done!!!
This is a generic sprint workout, there are no hills and I have not posted the specific mph or kph (speed). This is simply a outline. As everyone has different cardiovascular levels, I will not usually post “DO THIS SPEED”, rather give you a heart rate training zone or RPE.In this workout I have included some ranges for a moderate fitness leveled individual. This can be done without a treadmill by simply using the RPE scale.
RPE= rating of perceived exertion. This is a scale used by fitness trainers for clients to rate their level exertion. Below I have used percentages, therefore
100% would be puke worthy, all out, legs about to give out on me
50% would be I can keep running, comfortably and maintain a conversation (but with rapid breathing) but am not able to sing
10% would be I am walking, like I would be in the grocery store, this is easy sh*t!
WARM-UP- easy tempo for 5-10 minutes (RPE of 10% – 55% OR between a 3.0-5.5 kph)
Sprint. Perform your first sprint at about 60%max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up. (6.0-6.5 kph)
Recover. Recover for 2 minutes by slowing to a comfortable pace, but keep moving. (RPE of 30-50% or 3.5-5.5 kph)
Sprint. Perform your next sprint at about 80% max intensity. (7.0-8.5 kph)
Recover. Recover for 2 minutes. (RPE of 30-50% or 3.5-5.5 kph)
Sprint. Perform the remainder of your sprints at 100 % max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one. (9.0-12 kph)
Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow to the point that you can hold a conversation without gasping.(RPE of 30-50% or 3.5-5.5 kph)
Repeat. Repeat the sprint/recovery routine 4-8 times depending upon your level and ability. (9.0-12 kph)
For your first workout, you will want to stop at 4 sprints. That’s fine. Try to build up to 8 total times.
COOL-DOWN- easy tempo for 5 minutes (RPE of 30-50% or 3.5-5.5 kph –> work yourself down, 5.0 to 4.0 to 3.5 to 3.0 to 2.5 to 2.0)
