It’s all about speed! Pushing at your fastest sprinting pace for bursts of 100m, with walking recovery.
Warm Up
- 5 minutes slow-paced jogging
- 3 Sets of Strides
- Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
- Jog back slowly. THIS EQUALS 1 SET
- REPEAT FOR 3 SETS IN TOTAL
- Rest for 3 minutes
Main Workout (Straights)
- Sprint for 100m
- Walk for 50m, then slow jog for 50m
- 1 sprint + 1 recovery period = 1 REPETITION
- REPEAT for a total of either 8/12/18/24 repetitions
Cool Down
- 5 minutes slow-paced jogging
Workout Notes
- This workout should ideally be done on a flat route.
- Your speed on each fast-paced segment should feel like your maximum sprinting speed. Once you reach the 50m point (approximately), try to accelerate even faster for the next 50m!
