Sprints are fun!
Jthanmyfitnesspal
Posts: 3,522 Member
I did C25K two years ago and have been working on running a comfortable 6k (which is still somewhat eluding me, at least in the comfort department). I'm pretty slow, typically training at a 9:20/mi pace. I also have a knee issue, so I only run 3 times a week (but also swim twice and cycle at least once.)
Lately, I've added one day where I do sprints, so far on the treadmill. After a 5k warm-up, I've been doing 1 minute sprint/1 minute walking recovery for up to 10 intervals. (I made this workout up off the top of my head, I'm sure there are alternatives.)
I sort of dreaded doing this at first, but what I didn't expect was that it is actually pretty fun! Way more fun than sustained running, for example. The reason is that, for that 1 minute, I get to feel what it's like to run FAST.
So far, I've found that I can comfortably do a sprints at up to an 7min/mi pace (8.6mph). Not that fast for a good runner, but then, I'm still a relative newbie, so it makes me feel like a rocket ship! I couldn't help but smile the whole time.
Anyone else like them?
Lately, I've added one day where I do sprints, so far on the treadmill. After a 5k warm-up, I've been doing 1 minute sprint/1 minute walking recovery for up to 10 intervals. (I made this workout up off the top of my head, I'm sure there are alternatives.)
I sort of dreaded doing this at first, but what I didn't expect was that it is actually pretty fun! Way more fun than sustained running, for example. The reason is that, for that 1 minute, I get to feel what it's like to run FAST.
So far, I've found that I can comfortably do a sprints at up to an 7min/mi pace (8.6mph). Not that fast for a good runner, but then, I'm still a relative newbie, so it makes me feel like a rocket ship! I couldn't help but smile the whole time.
Anyone else like them?
3
Replies
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Yep I love to do sprint intervals on the treadmill - feel like I’m dying by the time I’ve finished them though!
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I sprint from one utility pole to the other on the road until I get up to 3 miles. They are fun!2
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What I expected to see...
~said no one, ever.7 -
Yes! When I do pickups and sprints. It makes me feel like a happy kid running. I totally agree!4
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Former State sprinter....not thank you, I now look like a disabled duck trying to sprint4
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No running for me right now because of an injury, but I used to love sprints too...only outside though. I'd LOVE to run sprints on a treadmill but I fear I'll end up on YouTube. There was a young woman in my gym today that said she was sprinting at 14mph. That sounds absolutely glorious, but it would only be a matter of time till something very bad happened. No worries OP (and others that sprint on a treadmill)? You feel safe?1
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goldthistime wrote: »No running for me right now because of an injury, but I used to love sprints too...only outside though. I'd LOVE to run sprints on a treadmill but I fear I'll end up on YouTube. There was a young woman in my gym today that said she was sprinting at 14mph. That sounds absolutely glorious, but it would only be a matter of time till something very bad happened. No worries OP (and others that sprint on a treadmill)? You feel safe?
Hell no on a treadmill! I would definitely end up on YouTube and in the ER.1 -
Not on a treadmill. That's what tracks are for.2
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I love these as well! I am relatively new to running -started 1st jan. I am doing x7 30s sprints at about 8.5mph (started at 6) one day a week, a long run one day a week and gym 4 days a week. When I say long run the furthest I've managed without walking is 4.7k but I have done 7k alternating walk and running. I am about 9m20 per kilometre too. I just signed up to do a 10k race in June.1
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Another vote for track workouts. All sorts of "fun" is possible at your local high school track. 3
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Jthanmyfitnesspal wrote: »I did C25K two years ago and have been working on running a comfortable 6k (which is still somewhat eluding me, at least in the comfort department). I'm pretty slow, typically training at a 9:20/mi pace. I also have a knee issue, so I only run 3 times a week (but also swim twice and cycle at least once.)
Lately, I've added one day where I do sprints, so far on the treadmill. After a 5k warm-up, I've been doing 1 minute sprint/1 minute walking recovery for up to 10 intervals. (I made this workout up off the top of my head, I'm sure there are alternatives.)
I sort of dreaded doing this at first, but what I didn't expect was that it is actually pretty fun! Way more fun than sustained running, for example. The reason is that, for that 1 minute, I get to feel what it's like to run FAST.
So far, I've found that I can comfortably do a sprints at up to an 7min/mi pace (8.6mph). Not that fast for a good runner, but then, I'm still a relative newbie, so it makes me feel like a rocket ship! I couldn't help but smile the whole time.
Anyone else like them?
Running a comfortable 6k. Are you wearing a heart rate monitor? Keeping your HR around 75% max HR is kind of the key to "comfort" running, in my experience. Good thing you did, building your base + volume before sprinting.
I did sprints today, on the treadmill, too. I was seriously giddy. Just an hour, a little under 7 miles in total, but it felt soon good.
I was also beaming widely.
warmup 12 min
stretches
3x:
7 min @ 10 min mile (6.0); HR around IIRC
6 min @ 8:20 min mile (7.2); HR barely reaching 150bpm
2 min @ 6:31 min mile (9.2)
cool down
Blast some good music during the sprints and it's all good. By the end of the recovery 7 min period I was itching to run.
I'll also do treadmill-based hill repeats. Makes time go by a lot faster when you're adding 1% grade every 2 min.1 -
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I think you mean that you hate not knowing your pace. It's pretty easy to know your time. You can sprint for various distances with a time goal.
The only beauty of a treadmill is that you can set the pace and grade precisely.0 -
Running a comfortable 6k. Are you wearing a heart rate monitor? Keeping your HR around 75% max HR is kind of the key to "comfort" running, in my experience. Good thing you did, building your base + volume before sprinting.
I have to slow the pace after around 4.5 miles. The last 1.5 miles is still a stretch for me. Part of it is that it takes so darn long at a 9-10 min/mile pace!0 -
Yeah, I love to sprint; do it twice a week. Greatly dislike distance running. I'm either fixing to sprint, sprinting, or slowing down from a sprint.
It's exhilarating. While slow running feels more like slug practice.
Also:
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We run on an outdoor track. If indoors, couldn't you just turn on the garmin, run a lap, then check distance so you'd know it going forward? The other thing you could do is to load the workout in your Garmin ahead of time, and set the pace parameters for each interval.. eg: lap 1 should be run between 7:45-8:00/mile pace. If you go outside the parameters, the device vibrates until you're back in the correct pace zone. Its annoying, but it works. I also use this garmin feature on my bike to stay within power parameters....0 -
Jthanmyfitnesspal wrote: »
I think you mean that you hate not knowing your pace. It's pretty easy to know your time. You can sprint for various distances with a time goal.
The only beauty of a treadmill is that you can set the pace and grade precisely.
Exactly. Time = Pace.
Of course, pace on a treadmill means nothing without real world conditions. It's just one metric of measurement. Still....easy.1 -
Jthanmyfitnesspal wrote: »Running a comfortable 6k. Are you wearing a heart rate monitor? Keeping your HR around 75% max HR is kind of the key to "comfort" running, in my experience. Good thing you did, building your base + volume before sprinting.
I have to slow the pace after around 4.5 miles. The last 1.5 miles is still a stretch for me. Part of it is that it takes so darn long at a 9-10 min/mile pace!
I know, but those easy runs are so important for your base endurance/prepping to train.1 -
Find a local mile race and train for it. I'm more of a distance runner and tried a mile race last year for the first time. I got into a training group with a great coach and proceeded to loose part of a lung every week. I'm certain it helped not only with the mile race but with my longer races later in the year. I still hate 400 meter repeats but I plan to do it again this year.
Good luck.1 -
We run on an outdoor track. If indoors, couldn't you just turn on the garmin, run a lap, then check distance so you'd know it going forward? The other thing you could do is to load the workout in your Garmin ahead of time, and set the pace parameters for each interval.. eg: lap 1 should be run between 7:45-8:00/mile pace. If you go outside the parameters, the device vibrates until you're back in the correct pace zone. Its annoying, but it works. I also use this garmin feature on my bike to stay within power parameters....
I didn't know you could do that. Thank you! I think I need to just go by HR and not worry about it. I run indoors way too much.0 -
Tracks are measured out; 4*100M legs.
You could use a footpod.0 -
MeanderingMammal wrote: »
Tracks are measured out; 4*100M legs.
You could use a footpod.
4:37AM.... Respect.
Yeah. I'm lazy. I'm going to do my max aerobic test next week. I have the tools available. Just need the follow-through now. : )
Thank you for your suggestion!0 -
I love sprint intervals! I haven't done them in a while, but you've inspired me! I've done them on the treadmill, at a track, and on our greenway trails. I find that, in addition to being exhilarating, they also help me increase the speed of my easy pace.
I'm thinking about doing a mile race in September. It would be my first, after a couple of marathons and a number of half marathons.0
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