Sprint Interval Training

Sprint Intervals

Sprint interval training is a form of High Intensity Interval Training that many athletes use to get in top shape. Similar to other types of HIIT workouts, sprint intervals will make your metabolism rise once you are finished with your workout. This not only helps sculpt your body, but it also helps you lose weight.

Prior to sprinting, it is important to stretch and warm up.Be sure to jog and run some build-ups to ensure that your joints are loose, your core body temperature is warm and your body is ready to be pushed to 100%.

Sprint Interval Training

Oklahoma running back Adrian Peterson, left, and Michigan cornerback Leon Hall, run a short sprint during football drills for a photo shoot in Lake Buena Vista, Fla., Wednesday, March 21, 2007. The players earned their first football-related paychecks a month before the draft. (AP Photo/John Raoux)

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Sprint for 40-50 yards – Walk back – Repeat 6 to 10 times

The amount of sprint intervals that you run should vary based on your current physical condition. The same goes for the length that you are running. I would recommend starting with a shorter distance and keeping it that way throughout your work out. Once your body begins adapting and your level of physical condition in noticeably increasing you can start switching it up a bit and increasing your intervals.

Sprint Interval Training

100 meter intervals – Sprint the straights/Walk the turns

This is a great form of sprint interval training if you have access to a local High School track. Simply sprint 100 meters (the straights) and walk the turns in between each interval. Repeat this process several times until you feel you have reached the end of your workout. Again, the amount of intervals you perform should vary depending on what kind of shape you are currently in.

Focus on your formSprint Track Image

Try relax your arms and shoulders while keeping your elbows as close to 90 degrees as possible. You should feel more like you are gliding versus tensing your body up. Push off the ground with the balls of your feet and focus on what is in front of you. Stay away from swaying your head and waiving your arms when you get tired.

Pyramid Sprints

Pyramid sprinting workouts can vary greatly depending on the length and amount of intervals you choose to perform. Here is a sample workout of a more advanced sprint pyramid:

20 meter sprint x 2Fitness Pyramid Image

40 meter sprint x 2

60 meter sprint x 2

80 meter sprint x 2

100 meter sprint x 4

80 meter sprint x 2

60 meter sprint x 2

40 meter sprint x 2

20 meter sprint x 2

*Decrease the length and/or amount of intervals for a less extreme workout.

*Walk back to the starting point following each sprint for your rest period.

Treadmill Sprint Intervals

Outdoor HIIT workouts are great, but eventually winter will come and you will likely be forced back into the gym for the majority of your training. Fortunately, you can still achieve a top notch workout with treadmill sprint interval training. Be sure to warm up with about 5 minutes of jogging on the treadmill to get your body loose and your blood flowing. Below is a sample of a basic sprint interval workout:

Sprint 30 seconds – walk 90 seconds – Repeat 6 to 8 times Treadmill Image

*Increase the incline level for more resistance.

*Increase the number of intervals as needed.

Click here if you want to add extra weight and even more intensity to your workouts!

Please feel free to leave any questions or comments below. I would love to hear your feedback and will be sure to respond to all comments right away.

Thanks for stopping by.

Charlie