Sprint Intervals

Not distances but this is what I use:

Sprint for 1 minute
Rest for 1 minute
Sprint for 45 seconds
Rest for 45 seconds
Sprint for 30 seconds
Rest for 30 seconds
Sprint for 15 seconds
Rest for 1 to 2 minutes

Repeat the entire sequence 3 to 5 times.

I do this on the treadmill which allows you to add inclines and this one is worked out to allow steady state cardio afterward


Eta: sprint I equate to run as fast as you can lol

I run 8mph when I sprint because it is a challenging pace for me but i can hold it for a minute or two and then recover. I COULD run faster, but then I would be too tired to do it again. :P It's all about that balance! As long as you are pushing out of your comfort zone you will see improvement.

I do 30 seconds as fast as I can, then 30 seconds at a slower pace. I don't stop moving and I do it for 10 minutes.

What are you trying to accomplish? Different intervals and different intensities do different things.

Bro how do you sprint for an entire minute? I mean, it might take me 30 seconds to clear a football field, and I would be dead by the time I got to the end zone, nevermind resting for less than a minute and going back.

Are you sure that's right? Or do you mean just really brisk pace?

Edit: OOOH on a treadmill. That's different.

I don't find it hard to sprint for a minute although it does make you realise how long a minute really is. You can do it outside if you have a decent stretch of road etc. i just tend to do it at the gym for ease of weather - it rains a lot in Scotland lol

Right, hadn't considered it like this really. Well I'm trying to incorporate some high intensity cardio into my training. Trying to follow Wendler's advice where he suggests sprints instead of steady state cardo.

And specifically what was the goal that was hoping to be achieved by doing this?

In the absence of a concrete answer find a park. Throw down some kind of marker. Run at a pace which you can manage for about a minute without killing yourself. Walk back slowly to the marker. Repeat for as many times as you feel comfortable.

Over the weeks increase the number of sprints. Once you get to a reasonable number (say 10) shorten the recovery period (so walk back to the starting position quicker or jog.)

What are you trying to accomplish? Different intervals and different intensities do different things.

Right, hadn't considered it like this really. Well I'm trying to incorporate some high intensity cardio into my training. Trying to follow Wendler's advice where he suggests sprints instead of steady state cardo.

Of course he recommends hill sprints, but I live in Florida so... also don't have access to a drag chute/prowler/etc...

My goal would be to run an interval with maximum intensity, so shorter distances are ideal. Gave it a shot at the nearest field yesterday with arbitrary markers for distance, and it turns out I was sprinting balls-to-the-wall for 60 yd. Only got 6 reps in, and I had to rest a good few minutes between to catch my breath.

Of course that will improve, but if I could get recommendations on shorter distances, that could be helpful.

I was also considering car pushes, but that's kinda dubious because, you know, rolling unmaned car on the street.

So, you're doing because he said you should?

Yes. :drinker: The goal is to incorporate some some athletisism and cardiovascular conditioning in the strength training program, and to do it through anaerobic cardio, sprints.

IMO, you'll get better results if you figure out an actual, specific fitness goal, as that will tell you what kind of interval training makes the most sense.

If what you want is specifically CV fitness, go run 5k 3x a week, no amount of sprinting will improve CV health as much as that.

You could also try doing suicides

I alternate sprint distances (I sprint twice a week after squatting & deadlifting). 40yds and 100yds has worked for me.

I don't bother timing it. But if your going to time intervals, 7 seconds for 40yards, and maybe 15-18 seconds for 100 yards seem like reasonable goals at those distances. Getting under those numbers will require some serious dedication. My numbers are a lot worse than that, but I'm going up a hill too.

If your going to sprint, then do it like you mean it and hold nothing back the entire time your moving. Walk back to your starting point, do it again, no resting (your rest was walking back!). When you no longer feel explosive/fluid stop and call it a day. If your wobbling around and generally looking like gumby on your way back, you've been going at it for too long.

If the weather sucks, there are a ton of things you can do for "hard conditioning" besides sprints, prowler work, and shoving cars around parking lots. You can try:

• 200 Jump Squats in a row, (make it more fun with a sandbag or weight vest)
• ( 5 Mountain Climbers + 1 Burpee ) x 75
• 200 Kettleball Swings at 50lbs or more, in a row.
• ( 15 Tuck Jumps / 15 Situps ) x 10
• Font Squat 20 sec as fast as possible, rest 10 seconds, repeat (tabata style), never load more than 75lbs or so.
• ( Sprint the length of the basketball court, 25 Tuck Jumps, Bear Crawl back ) x 6
• 13 Kettleball Swings, 13 Burpees, 12 Kettleball Swings, 12 Burpees, etc until none left

If you don't get the proscribed number, just do the routine for 20 minutes (and/or puke). Shoot to improve and get further until you finish. Then try something else.

With this kind of work, I don't bother to time anything other than to set an alarm for 20 minutes. If I survive the experience, the session was a rousing success!