Sprints + Sprint Workouts

DSC_0003I talk a lot about sprints and how amazing they are. Below, I have put a reminder of why I love sprints, as well as THREE different types of sprint workouts to do depending on your goals. Whether your goal is fat loss or increased speed in distance running, I have shared my personal sprint workouts. First, a reminder of why I love sprints:

  • Sprints enhance fat burning for days after the sprints are over. They have a positive impact on your fat-burning hormones, as well as your body’s metabolic potential.
  • Total calories burned during sprints surpasses jogging. Your body needs to work much harder to recover from sprints than it does to recover from jogging, which means it burns more calories getting back to homeostasis.
  • For runners: sprints not only increase your endurance, they also improve your pace. Studies have shown that runners who participate in sprint workouts improve their speed, burn similar calories, and feel less winded after a long run, than those who only participate in distance running. 

Fat Loss

Choose a distance or set a timer for 30 seconds. Sprint AS HARD AS YOU CAN! Walk the distance back to recover, or 1:00. Work your way up to 10 rounds of this. If you can do more than 10 rounds you need to increase your distance or push yourself harder. You should be hitting a wall by the 6th or 7th sprint.

Sprint

5k/10k Training

You will need a watch or a treadmill for this workout. You should have about a 3-4 mile base going into this workout. Do this workout 1-2 times/wk to increase your 5k/10k pace.

These are the speeds I used a few years ago. Adjust for your ability. The first mile or so may feel a bit easy. By the end you should be really working to get the speed in. I prefer a treadmill on this because it helps me push myself.

           Mile                 Speed

  • 0-.10                 6.7 (warm-Up)
  • 0.1-0.2             8.0
  • 0.2-0.3             4.3
  • 0.3-0.4             8.0
  • 0.4-0.5             4.3
  • 0.5-0.65           8.0
  • 0.65-0.7           4.3
  • 0.7-0.8             8.5
  • 0.8-0.9             4.3
  • 0.9-1                 8.5
  • 1-1.1                 4.3
  • 1.1-1.2             9.0
  • 1.2-1.3             4.3
  • 1.3-1.4             9.0
  • 1.4-1.5             4.3
  • 1.5-1.65           9.0
  • 1.65-1.7           4.3
  • 1.7-1.8             9.5
  • 1.8-1.9             4.3
  • 1.9-2                 9.5
  • 2-2.1                 4.3
  • 2.1-2.25           9.5
  • 2.25-2.3           4.3
  • 2.3-2.4             10.0
  • 2.4-2.5             4.3
  • 2.5-2.6            10.0
  • 2.6-2.7             4.3
  • 2.7-2.8            10.5
  • 2.8-2.9             4.3
  • 2.9-3.0            10.5
  • 3.0-3.15           4.3 (Cool Down)

 

Half Marathon/Marathon Training

unnamed

By the end you should feel like you can only get your last mile in before a cool down. I also prefer to do this on a treadmill, but it can be done outside with a watch or on a track.

1 Mile Warm-Up (easy paced). 6-10 x 800 (½ Mile); increase speed by 10-15 seconds per ½ mile, repeating the middle mile. Rest for 1:00 between 800s, then cool down for 1-2 miles.

The first mile will be slightly challenging but not too bad. Here is what mine looked like when I did 8-miles during marathon training. You can adjust this for your skill or distance.

Warm-Up: 8:15.

Splits: 7:45, 7:40, 7:30, 7:20, 7:15, 7:10, 7:00, 7:00, 6:45, 6:35. Cool Down, 2-miles 8:00.

Remember, I was running that pace for 1/2 mile. This was for an 8-mile workout. You may jump your times quicker for a 6-mile workout.

One thought on “Sprints + Sprint Workouts

Leave a Reply

Your email address will not be published. Required fields are marked *