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Thread: Sprint volume page

  1. #1
    mike_h's Avatar
    mike_h is offline Senior Member
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    Sprint volume

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    I'd like to gauge the various volumes (distance/duration, reps, frequency) that people here sprint at.

    I think I may have taken the short-sharp idea a bit too far.

    Depending on the patch of grass at hand mine are probably only 70-80m long, and I do maybe 4 of them.
    Thinking it should be a bit more on both counts.

  2. #2
    zsz101's Avatar
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    Hey Mike,

    I'm not sure if my sprint structure would apply to actual running sprints as I do mine on a stationary bike, but I typically perform 8 to 10 reps with 30 second sprints and 60 second rest periods.

    I just started this structure about a month ago, and my goal is to increase my output at each sprint session. Currently I'm accomplishing that by adding an additional sprint each week. Once I reach a total sprint time of 20 minutes, I plan on increasing output by either lessening my rest periods or lengthening my sprint periods. Hope this helps!

    ZZ

  3. #3
    EvRevFit's Avatar
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    I generally alternate between 50 and 100 meters (approximately). I don't normally count my runs anymore...depending on the distance and how I feel I do anywhere from 5 to 12. On occasion I do a couple 400-800 meter runs, 2-5x.
    Josh Vernier, CPT

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  4. #4
    Wanderlust's Avatar
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    I probably run more than most PB's, and more than is recommended for fitness; but it's part of the job for me.

    100m Sprints x 10
    400m Sprint Repeats x 2.5 miles
    800m Sprint Repeats x 3 miles

    and usually a 5-8K run somewhere.

    Note this is not recommend for Primal Blueprint, nor am I making any recommendations other than to sprint and have fun.
    "Go For Broke"
    Fat Kine-230/24% @ 6'2"
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    Goal- 210/6%

  5. #5
    mike_h's Avatar
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    Thanks for the responses. I think I'll aim for at least 500m cumulatively per session.

    Wanderlust — is that your weekly load? Also, what is a repeat? (i.e. is there a specific rest between runs?)

  6. #6
    Wanderlust's Avatar
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    Yeah that's my average week. I use a 800m track, so for an 800m repeat I sprint one lap, then recover one lap and repeat. 400m repeat would be sprint 400m recover 400m and repeat.

    EvRev has a nice sprint plan, 50-100mm sprints are good. Do them uphill for extra fun.
    "Go For Broke"
    Fat Kine-230/24% @ 6'2"
    Small Kine-168/9%
    Now- 200/8%
    Goal- 210/6%

  7. #7
    jsa23's Avatar
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    My typical weekly running:

    -8 Sprints(~15 seconds, all-out, uphill)
    -Either 6-8 400m intervals or 3-4 800m intervals(on a separate day)
    -Some weeks I'll throw in a moderately-paced 5k or so as well.

    The goal behind the above is increasing my speed at distances of 1 mile or less, and doing decently at the 5k distance.

  8. #8
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    i do 10-12 sprints that are 100-120 yards on flat grass (soccer field) with maybe a minute or two between dashes. i'll shorten the distance a bit if i'm on hills.
    that's once per week, with a few other sprints thrown in when i get the chance (usually while out walking the dog).

  9. #9
    not on the rug's Avatar
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    i sprint 75 yards. no more than 10 times. and no more than once a week. occasionally i will go to a local soccer field and do 120 yard sprints, but only 5-6 of those once i'm warmed up.

  10. #10
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    I sprint for 15-20 full breaths in and out. However far that gets me. By then I'm slowing down. Last time I did it 8 times. Made it about 2/3 of the rounded edge of the baseball field, however far that is.
    Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    Starting squat: 45lbs. Current squat: 180 x 2. Current Deadlift: 230 x 2

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