I’m looking to change things up and get some input. I’d like to get an idea on your types of sprinting with various details (i.e. length, distance, volumes, etc.) I basically perform two types of “sprinting” activities: treadmill and stairmaster.

I fully understand I go beyond Mark’s recommended volume but I typically perform 4 sprinting activities a week (2 running workouts, 2 stair master). Although I have drastically amped up the intensity of these cardio workouts, my actual distance/time spent on cardio activities has been drastically slashed.

I have provided running workouts below.


Running Workout 1
Interval Speed Time(s) Incline Distance
1 7.5 60 0 .125
2 8.5 60 0 .142
3 9.5 60 0 .158
4 10.0 60 1 .167
5 10.0 30 2 .083
6 10.0 30 3 .083
7 10.0 30 4 .083
8 10.0 30 3 .083
9 10.5 30 3 .083
10 10.5 30 4 .088
11 10.5 30 3 .088
12 11.0 30 2 .088
13 11.0 30 3 .092
14 11.0 30 2 .092
15 11.5 30 1 .092
16 11.5 30 1 .096
17 11.5 30 1 .096
18 12.0 30 1 .096
19 12.0 30 2 .100
20 12.0 30 2 .100
21 12.0 30 1 .100
22 12.0 30 1 .125
23 12.0 30 0 .125
24 12.0 30 0 .125
25 12.0 30 0 .125

Total time of 27:00 (14:30 workout time) to run 2.550 miles. 30 seconds breaks


Running Workout 2
Interval Speed Time(s) Incline Distance
1 7.5 60 0 .125
2 8.5 60 0 .142
3 9.5 60 0 .158
4 10.0 60 0 .167
5 10.5 45 0 .131
6 11.0 45 0 .138
7 11.0 45 0 .138
8 11.0 45 0 .138
9 11.5 45 0 .144
10 11.5 45 0 .144
11 11.5 45 0 .144
12 12.0 45 0 .150
13 12.0 45 0 .150
14 12.0 45 0 .150

Total time of 21:00 (11:50 workout time) to run 2.017 miles. 45 seconds breaks.


Does anyone have any input? Does anyone do anything differently? Longer breaks? Change of incline? Speeds? Does anyone do sprints other than running, stairmaster? Swimming?

EDIT: I just realized I could add a biking workout.