Can you give me a good sprint workout for cardio?

Question

I generally run 2 to 3 miles 5 to 6 times per week.  I keep hearing sprint workouts are great and burn more calories, and the science seems to back this up pretty well.  Having not messed around with sprint workouts, I have no idea what I should start with.  I was thinking something along the lines of ten 100 yard sprints with 30 second rest in between (and maybe a single 2 - 3 minute rest after 6 sprints), would be a pretty good place to start.  What would you recommend for a fairly fit person who generally runs 2-3 miles at a time, but hasn't done sprints in years?  Should I ease into sprints and just start with 1 or 2 this week and still do a 2 mile jog, then slowly increase the number of sprints every week?

Thanks!

sunshinejaye · Accepted Answer

I would recommend starting with sprints in place of one of your regular runs per week to start. One schedule I read was to warm up with light jogging for 10 minutes then alternate 1 minute fast running (5k race pace + 15 seconds) with 2 minutes of slower running or walking. Do this 4-6 times to start and finish the workout with a 10 minute cooldown run.
Once you get the hang of those you can start working in a more structured workout like this; 1600m, 1200m, 1000m, 800m, 600m, 400m with 90 second rest intervals in between. Always start and finish these workouts with 10 minutes of warm up and cooldown to keep yourself free of injury. Happy Trails!!

? · Answer

do a pair one hundred meters the jog the opposite 300m . then paintings your self as much as 200m the 200m jog and hold going till you get to 400m then paintings your self all the way down to 100m. Or pyramids what men and women name them.

Can you give me a good sprint workout for cardio?

2 Answers