Sprint Runs

5 mile Sprint Track Workout:

  • 1 mile warmup
  • 1 mile of  continuous 200 meter sprint + 200 meter active rest (normal running pace or slow jog)
  • 1 mile of continuous 300  meter sprint + 100 meter active rest (jog or walk)
  • 1 mile of 4oo meters (150 meter moderate running pace, 50 meters sprint) with 1.5 minutes “Active Rest (air squats, step ups/jumps on a bench, walking/standing lunges, sit-ups, plank,  push-ups, etc.) after each lap. If you have a workout partner you can do this as a relay and the active rest is when you are not the one running OR if you are working out alone, keep an eye on the clock and only active rest for 1-2 minutes.
  • 1 mile   warm down/stretch

45 minute (approx 5 miles) Treadmill Workout:

  • 5 minute warmup to a running comfortable pace
  • 10 minutes reaching your race pace (increasing speed every 2.5 minutes)
  • 4x 5 minute cycles: 1 minute with 1% incline, 1 minute with 2% include, 1 minute with 3 incline, then reduce the incline to 0-0.5% and increase the speed 0.1-0.2 mph as you come down the hill (repeat 4 times)
  • 5 minutes at the fastest speed from last cycle
  • 5 minute gradually reducing speed warmup pace.


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