Sprints 4

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Sprint training offers an option for those who don't have much time for exercise, but still, want to improve their cardiovascular system. While this type of training is demanding and requires a high level of motivation, it can lead to dramatic improvements in a short period of time.

Schedule

The goal is to do this workout six times in two weeks, then back off to twice a week for maintenance for six to eight weeks before you change your workout. On the days following your sprint workout, do easier runs of 20-30 minutes to help recover but maintain your mileage.

If you like your results, you can continue with this routine longer. But it's a good idea to vary your workouts every few months, and throughout the year. Feel free to modify the routine as you like; see for yourself what works best for you.

Step-by-Step Guide

Before your sprint workout, be sure to complete a thorough warm-up. Injuries are more likely if your body isn't properly prepared.

Perform sprint workout routines three times a week. Allow at least one to two days of  between sprint workouts.

Warmup. Before sprints, warm up thoroughly with easy exercise for 5-10 minutes. Perform the same exercise you will be using for your sprints.

Sprint. Perform your first sprint at about 60 percent max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up.

Recover. Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending on your fitness.

Sprint. Perform your next sprint at about 80 percent max intensity.

Recover. Recover for 2 minutes.

Sprint. Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.

Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and try to slow to the point that you can hold a conversation without gasping.

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