Sprinting Programs

[dcusack]

Hi,

I'm looking to add more sprinting working to my workouts. For these sorts of things I find having some sort of program already set helps me get into it quick and I can see progression.

Anyone follow or try anything in particular?

Most of the sprinting work I've done in the past has been related to rugby, some I'm not a total biggner, but I still feel like I'm a beginner. 

Thanks,
D

[mynewunit]

My old Sprint routine is known as MSU and was based upon a football field. I did the math a while ago and it Gets you to sprint a mile and a quarter. Starting at 100 yards: 20 seconds to run, 20 seconds to rest. Do that 10 times. Then 80 yards, 16 seconds run, 16 seconds rest. Do that 8 times.
Runs Yards Total Run (s) Rest(s) Total Time
10 100 1000 20 20 400
8 80 640 16 16 256
6 60 360 12 12 144
4 40 160 8 8 64
2 20 40 4 4 16
Total Yards 2200 Total seconds 880 (14 min 40 sec)
You will be able to stay pretty close at the end. The later you fall behind, and sooner you catch up the better. If you are interested, I will make an MP3 of times, run rest and yards.

[dcusack]

Thanks I'll have to give that a try.

[Admin]

Get Some! Good stuff

[kcat428]

I do Tabata sprints, I like them because they're quick and freakin hard.

Tabata:
[8 rounds: 20sec sprint, 10sec walk/stop
4 min walk/rest]

*Repeat [] 3 times total (or until you pass out)

so 4 mins sprint, 4 mins walk, 4 mins sprint, 4 mins walk....

[mynewunit]

I am pretty sure that KCat is the biggest badass on the forum.

[jason]

I use a parachute for these.

(only rest is walking back to start line)

3 x 50 yd

3 x 70 yd

3 x 100 yd

3 x 70 yd

3 x 50 yd

[thomas]

I run a mile and a half every night in under 6 minutes with my friend. No rest.

[thomashofer]

I'm doubling my run from 2 to 4 miles tonight in honor of the fallen heroes who gave all. Get some and God Bless