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What's your sprinting routine?

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  • What's your sprinting routine?

    Long Version: So I just had my first "sprinting" day today. It was the last thing on the PB I had yet to incorporate into my life except "play". I was a little unsure on how to go about a "sprinting" routine, so I walked to a nearby street in my neighborhood that's about 350 yards long. I placed a water bottle at both ends and sprinted back and forth from both ends of the street five times, with two minute rests between each set. The only thing is, I generally had to take a break during each set. I would stop sprinting and walk for about fifteen to thirty seconds and then continue. It would take about a 1:20 seconds in the beginning, but the last ones were taking about 2-2:30 seconds.

    TL;DR: My current sprinting routine is five sets of 350 yard dashes with two minute rests in between, but I can't quite manage to do each set completely.

    What are your sprinting routines? I wan't to find one I can manage. Or is this one OK even though I can't do them all the way? I mean, my legs are definitely worn out from the work out, so that's a good thing.

  • #2
    I just started sprinting regularly over this past month. I do mine on a treadmill. I start out walking for about 5 minutes to warm up, and always have an incline of at least 2%. I then put it up to 7 for 1 min, then back to 4 for 1 min, then up to 7.5, then back to 4. I do this in .5 mph increments till I hit 10.5. By that point, it's been almost 20 minutes, and close to 2 miles. I am spent by then. I know the treadmill is not primal, but I like the idea that the treadmill forces me to maintain a certain speed. It's a little easier on the joints too.

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    • #3
      The road I live on is a pretty steep hill. I go to the flattest part and sprint two telephone pole distances. The end 20 feet or so are pretty uphill, so it's super tough at the end. Then I turn around, walk back to the beginning to get my heart rate back down and repeat for a total of 6 sprints. The walk to my sprinting area, the sprints and the walk back to the house takes about 17 minutes. I also wear a heart rate monitor so I can keep track. My heart rate gets really high when I workout, it always has. It gets to about 183 bpm during the spint and back down to about 135 on the walk back to the beginning. I definitely feel it in my legs but also in my arms from propelling myself during my sprint.

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      • #4
        Skimboarding on the weekends. Sun, sand, girls...life is rough...heheheh...

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        • #5
          Mine is either tabata sprints or longer sprints which consist of 30 seconds sprinting and then 1.5 minutes at a rest pace. I currently do about 6 intervals but hope to get up to 8 pretty soon!

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          • #6
            I sprint across the road so the cars don't hit me.
            In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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            • #7
              You should probably know...
              In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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              • #8
                My HIIT routine broken down by minute:

                Minute 0-1: 6.1mph
                Minute 1-2: 6.2 mph
                Minute 2-3: 6.3 mph
                Minute 3-4: 6.5 mph
                Minute 4-5: 6.5 mph
                Minute 5-6: 11.5 mph
                Minute 6-7: 3.8 mph
                Minute 7-8: 11.7 mph
                Minute 8-9: 3.8 mph
                Minute 9-10: 11.9 mph
                Minute 10-11: 3.8 mph
                Minute 11-12: 12.1 mph
                Minute 12-13: 3.8 mph
                Minute 13-14: 12.3 mph
                Minute 14-15: 3.8 mph
                Minute 15-16: 3.8 mph
                Minute 16-17: 11.3 mph
                Minute 17-18: 3.8 mph
                Minute 18-19: 11.2 mph
                Minute 19-20: 3.8 mph
                Minute 20-21: 11.1 mph
                Minute 21-22: 3.8 mph
                Minute 22-23: 11.0 mph
                Minute 23-24: 3.8 mph
                Minute 24-25: 10.9 mph
                Minute 25-26: 6.0 mph
                Minute 26-27: 5.5 mph
                Minute 27-28: 5.0 mph
                Minute 28-29: 3.8 mph
                Minute 29-30: 3.8 mph
                Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                • #9
                  350 yard dash??? that to me sounds like a complete non-sensical comment. not many people can "dash" for 350 yards. if you can then you should consider getting ready to run in the 2012 olympics.

                  maybe i am wrong on this, but my understanding of sprints is that you choose a distance which you can fully sprint at 100% effort for. fter about 100m most people will not be sprinting and will most likely just be running. if you have ever run say a 200m race where you fully sprint for the whole distance, i assure you, you can not just rest for 15 seconds and then pick yourself up and do it all over again, 5 TIMES!!!

                  my usual routine is to sprint (i mean absolutely sprint, full pace, the whole nine yards) for about 50metres. i then turn around and walk back to the start (this is my rest) then turn around and do it again. do this 7 or 8 times at FULL pace and it will certainly get the old ticker pumping.

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                  • #10
                    barefoot on grass. i usually try to find a soccer field or something just over 100 yards and i go all out for 10 runs minimum with a minute or two in between as a slowly walk back to the starting point.
                    sometimes i'll throw on my vibrams and sprint through a wooded park. i like the uneven terrain, but you have to check for roots and things first.


                    @chocotaco: how are you doing hiit? or, i guess, how are you recording such specific numbers? i'd love to be able to effectively track any progression i make
                    http://www.marksdailyapple.com/forum/thread60178.html

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                    • #11
                      If you're just starting, I'd recommend doing hill sprints. 2 warmups... one 50%, one ~75% then 5 all out... start with 100 yards. The goal is to get faster not go further.

                      I wouldn't go higher than 200 meters...


                      To the above, 350 yards is about 300 meters on a track... doing that in 1:20 isn't that fast....
                      Last edited by arthurb999; 06-09-2011, 06:14 AM.

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                      • #12
                        My current fave is stair sprints - the local park has a big hill with 100 steps broken into three sections - with about 10 yard "flat" stretches between the sections. A brutally effective workout is:
                        2x full set of stairs
                        2x 2/3 set
                        2x1/3 set (I move my starting place back a bit)
                        I do sets of chinups and dips / parallel bar work in between sprints. Recovery takes a long time for the full set, it is a seriously taxing hill.
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                        • #13
                          My usual routine is 6.5mph -9.5mph intervals with 3.5mph 45sec rest on the Dreadmill for 1.5-2.5 miles 4-5x a week. usually takes about 12-25mins before I start my work out. to change things up a bit my dog and I have been doing full out sprints every evening. we'll run as fast as we can for the last block about 100-150yards. I love it watching him run in full stride along side me
                          I would like eventually incorporate full court basketball and flag football into my weekly routine.

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                          • #14
                            Mine are straight out of Primal Blueprint Fitness. I intentionally started with the Novice sprint routine because I have neglected most met-con stuff for too long:

                            6x50m warmup runs/20 second rest between

                            6x50m sprints (~8-9 secs to complete)/1 minute rest between
                            iHerb.com 1st time buyer $5 discount code: GIS836

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                            • #15
                              My current workout routine is at a CrossFit affiliate, and as much as I love it, I'm a little bummed we do a lot of runs (usually 400m or a mile) and no sprints. I plan on incorporating actual sprints into my routine soon. I think I'll try the soccer field method primalrob suggested.
                              "Be careful about reading health books. You may die of a misprint." - Mark Twain

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