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Thread: Sprinting

  1. #1


    Hello, All--

    I've been reading online about the benefits of sprinting vs. just running or jogging. For the past few months I've been running and average of 6-8 Km every other day, doing 10-11k once a week. But I want to challenge myself to sprinting. Last night I did it for the first time and I was wondering if what I did was ok, or if I should change my routine.

    What I did was:
    5 min warm up (average speed about 9km/h)
    30 seconds FAST (about 13km/h)
    3 min steady (10.9km/h)
    45 seconds FAST (13km/h)
    3 min steady (10km/h)
    30 seconds fast (11km/h) --> this sprint was very tiresome, by the end I was really exhausted
    3 min steady (9.95km/h)
    30 seconds Fast (could only manage to about 10km/h)
    10 minutes cool down, (about 9 km/h) + 1 lap (didn't time it) of 800m walking.

    That totalled about 30 minutes (5k) but I was much more tired that when I don't sprint (curiously though, my best time for a 5k is 28 min, so this took longer). Also, I'm not proud to admit it but I have been smoking for the past week (I was on holiday and came back to a ton of work so I caved to the cig....damn!)

    So my question is, should I do shorter active resting periods? Like, maybe do 30 second spring, 1 min active rest? Or is 3 min fine? Should I eventually raise my sprints to over 45 seconds (only did one this time that was 45 seconds)?

    What do you think?


  2. #2
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    Join Date
    Jan 2011

    Code of Conduct

    Re: Sprinting

    Jog 10 mins for warm up. Than do 20 sec of 100% all-out sprinting and 10 sec of easy jogging. Repeat 8 times, than 5 mins easy jogging for cool down.

    You will feel as if you die but you will also see results very soon.
    You donīt have a soul. You are a soul. What you have is a body.

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