Sprints- How Fast?

carrieous
carrieous Posts: 1,024 Member
in Fitness and Exercise
I'm reading the New Rules of Lifting for Women and following the exercise plan generally by lifting one day and doing HIIT the next. Sprinting 1 min, running regular pace for 2, repeat for 20 mins.

How fast should I be sprinting? The first few times I sprinted I think I was running at 7.5 and felt a couple of pops in my right hip flexor- and it was sore the next day but not too bad. Yesterday I did my sprints at 7.8 (7:41 min mile i think), felt no pops and am not even feeling them today. So i suspect I can go faster- but how fast?

What speed are your sprints??

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    sprint outside- doing HIIT sprints on the treadmill kind of sucks- and you cant' adjust the tiny amounts you need to.

    I can't do all out sprints (i might be able to now not sure) because i have a thigh that gets twingy- but I can do like 85-95%. There is no way I could regulate that on a treadmill to the degree I need.

    I would say if the book isn't telling you a specific percentage- then just go all out. It's supposed to be quick- it's a sprint.
  • carrieous
    carrieous Posts: 1,024 Member
    oh honey i cannot run outside right now unless i wanna die. LOL. Maybe in September
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    IWhat speed are your sprints??

    For an intervals session I'll do:

    15 minutes at 9 min mile
    20 minutes of some variant that involves about a 5 minute mile/ 9 minute mile combination
    15 minutes at 9 min mile to cool down

    A tempo session would be a similar pace warm up and cool down of ten minutes each with 50 minutes at an 8-8:30 minute mile

    Long steady sessions are 90-120 minutes at 9 min mile

    That's in the context of building the aerobic base supports the speedwork, if I wasn't doing the long steady and the tempo work I'd be unlikely to get the pace on the intervals
  • scorpio516
    scorpio516 Posts: 955 Member
    Your sprinting should be as fast as you can for the distance. By definition, it anaerobic running, above LTHR.
    So your speed is based on your heart, lungs, and muscle. Does you no good to know that I sprint in the 4:00/mi range.

    However, I don't think it's possible to sprint what you are saying. 2:00 isn't enough recovery time, especially after the first 2 or so...
    Your doing threshold intervals instead. You'll run in Z4, just below LTHR. Still aerobic, but at your lungs limits.

    Really should run outside though. Even if it's 110, 20:00 outside won't kill you - I know from experience... Just plan your runs before the sun rises or after it sets.

    Unless you have a REALLY long treadmill. Standard treadmills are WAY too short for sprinting on.

Categories