Speed training tips: Sprint Runs

Before attempting speed training especially with sprint training, you should be able to run at least 3 miles with no problems.  I find that sprint training involves intense cardio strength.  After doing sprint training it feels like your heart is going to fly out of your body.  So I think it’s recommended that if you have any heart conditions to consult your doctor before proceeding.

There are many benefits for a runner to do sprint training and one of them is that it helps your body burn fat at a might higher rate than if you were to run at a constant pace. Your leg strength and lung capacity will of course be improved.  For long distance runners, speed training should be done at least once a week but is not a main focus for us.  You need to couple any speed or hill training with a warmup, cool down  and stretching to prevent injuries.  Pick a distance about 100 meters for your sprint.

1. Start with an light easy 1 to 3 mile warmup on a flat path to your sprint location. This depends on your fitness level and what you are comfortable running.  1 mile warmup if you can run 3 miles easily.  2 mile warmup if you can run 6 miles easily.  3 mile warmup if you can run 13.1 miles or more.
2. Take a 5 minute rest.
3. The sprints consist of a 3 phase process, with rest times double of the sprint time.
4. Run at 60% of your maximum power  for 30 seconds or 100 yards.
5. Rest 2 minutes.
6. Run 80% of your maximum power for 30 seconds or 100 yards.
7. Rest 2 minutes.
8. Run 100% power for 30 seconds or 100 yards.
9. Rest 2 minutes.
10. Repeat steps 4-9  about 6 – 8 times.  If you are tired, you can try to do 4 sets initially and gradually work towards  8 sets.

If the minutes are too short, feel free to sprint for a longer period of time.  I think if you sprint longer than 1 minute, then it becomes more of an interval run which serves difference purposes.   You should see results within 4-8 weeks if you consistently do your speed training – sprint runs.

Related Running Tips:

1. Speed training tips: Tempo Runs
2. Speed training tips: Hill repeats
3. Running Faster
4. Tips to run faster
5. Run Faster with Cadence Training
6. Spice Up Your Cross Training
7. Interval Hill Climbs