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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
  • 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!

Download PDF Here

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