Sprints

Underground S&C Underground
1

I have a question about running...sprints specically.

I read in a post some time ago that someone
recommended a 5x5 scheme. They said to do a set of 5
and then rest two minutes. This sounds good, but
leaves me with 2 questions.

1) How much rest should there be between each sprint?

2) How long should each sprint be?

I'm also interested in any other info others have to
share about sprints.

I'll answer the usual now: I'm 6'2" and about 200#.
I'm looking to burn fat while working on my anarobic
endurance. And "yes" I have looked up Taku's
intervals. They look good, but it is recommended that
you use a machine of some sort, and I don't have access
to any.

Anyway, I look forward to any feedback you can offer.

Thanks,

Drew

2

Hey Doru

I've done 100 yard sprints before. I would sprint 100, then walk back to the starting line, sprint again, walk again, lather, rinse, repeat. This worked well for me in terms of fat burning.
Peace.

-Savage

3

Try Taku's intervals with a jump rope. Or a heavybag, that's what I do.

Or you could just run sprints, they'll work fine if that's what you want to do :)

4

I run in the woods for about 15 minutes. Then I sprint 80-100 meters and jog back. I do 10 sprints without stopping then I stretch and jog for 5 minutes to cool down.

All in all 30 minutes hardcore but good.

Take care
Björn

5

Drew,

Assuming that you have sufficient running background to start hard sprinting I suggest that you structure your sessions on the following lines:

1. Warm up jog 5-8 minutes until you feel a slight sweat.

2. Stretch as necessary- dynamic on current thinking but you will still see an awful lot of good sprinters
doing static stretching

3. Strides slowly building up speed say 3-4 x 60-80m

4. Main sprinting session

5. Warm down.

The main session will depend on whether you want pure speed which requires short distances at full speed with complete recovery say 6 x 60-80m would be typical or whether you need more anaerobic endurance in which case the following are typical sessions:

6 x 150m with walk back recovery
8 x 200m with 200m walk recovery
6 x 300m with 2-3 min recovery
6-8 x 400m with 2-3 min recovery

All are done close to full effort but start conservatively and build up.

Limit the anaerobic sessions to a max of 2 per week.
You can in time substitute hill sprints for one of the above sessions.

If you do not have much of a background I would suggest easy running with some strides over 100m with 100m walk recovery say 6-8 x 100m to begin with adding speed gradually. There is no point sustaining an injury by doing too much too soon and setting yourself back.

Peter