A Good Sprinting Workout

Running sprints is a workout option that has high intensity and low duration. If you are seeking a quick, challenging workout, a sprint session will help you reach your goal. Sprinting requires a different mind-set than an extended workout such as a three-mile jog or walk. You are required to focus your concentration when sprinting and give all out physical effort.

Warm Up

Include a warm up in your training program before you begin your sprinting workout. Walk or jog at a low intensity level for five minutes to warm your body and prepare your mind for the workout. Static flexibility exercises such as straight leg stretches are not recommended before your workout. Dynamic flexibility exercises, such as high knee raises and leg swings, are suggested for use before your workout and after your five minute warm up.

Time

One way to structure your sprint workout is to base it on time. Use a timed work interval and recovery interval for your training. For example, sprint for six seconds and then walk for 60 seconds. Complete eight total sprints with recovery intervals. Your first two or three sprints should be at approximately 75 percent of your maximum pace. Increase your speed with each sprint until you complete eight. Use proper sprint form: lean forward slightly as you run, pump your arms to help build momentum, and sprint on the balls of your feet.

Distance

Another way to structure your sprint workout is to base it on distance. You still perform eight sprints and include a recovery interval. Sprint 60m, or approximately 70 yards of a football field, and then slowly walk back to your start position. Allow 1.5 to 2 minutes before you begin your next sprint. Increase the speed with each sprint as you near the completion of your workout, but keep your recovery time the same.

Intensity

If the basic sprinting workout does not provide enough of a challenge for you, add resistance to your training. Sprint through sand or mud so your legs use more strength and power for forward motion. Wear a running parachute to provide resistance, which requires more muscular strength. If you have access to a weighted sled, the National Strength and Conditioning Association recommends attaching the sled to your waist and sprinting . Place up to 10 percent of your body weight to the sled.