Sprinting is a useful weapon for any runner. With the exception of short distance track running, sprinting will not occupy the larger portion of your training. However, sprint workouts should not be ignored. Your ability to increase your speed can be beneficial when distancing yourself from the hordes of opponents during the start of a race or helping you break away during the important final 100 meters.
Crazy 8
This 20-minute exercise consists of eight sprints that increase in intensity with each repetition and can be performed on a treadmill, track or field. After a thorough warm-up, sprint 60 meters, or 70 yards. Give yourself a two-minute recovery afterward by walking to the starting point before completing the next sprint. Aim to marginally increase the speed of each sprint until reaching your maximum speed on the final repetition. This exercise would be an appropriate choice for runners who cannot sustain a prolonged sprint of 30 seconds.
The 500
Warm up thoroughly to start. Begin the exercise by running 400 meters. Maintain a pace between 70 and 80 seconds. Without recovery, sprint the final 100 meters as fast as you can. Recover afterward full two minutes before continuing. Repeat this process until you have completed five repetitions. Finish the workout with a half-mile cool-down run.
Pyramid Sprint
After warming up, begin this exercise by sprinting 10 meters. Do two repetitions. Sprint 20 meters next and repeat four times. Sprint 40 meters afterward and complete six repetitions. Next, sprint 80 meters and attempt to finish four repetitions. Finish with two 100-meter sprints. You will want to aim for explosiveness at the start of each sprint. Walk back between sprints to recover. Cool down afterward with a combination of jogging and stretching.
Explosive Jumps
In addition to standard sprinting workouts, this exercise will increase your speed over time through increased explosiveness. After a thorough warm-up, squat while holding a shot put between your legs with both hands. Squat until your thighs are parallel with the ground, then with all the force you can manage, leap forward and upward. At the same time, launch the shot put into the air by moving the fully extended arms up over your head. The shot put should be released as you reach the peak of your jump. Attempt to throw the weight as far as possible. Pick a shot put that is heavy enough to make you work but not so heavy that it will cause injury. Do two sets of 20 repetitions.
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