Ask Misty by Misty Green

I’ve been doing a variety of running workouts for the past few months, including a few other sprint workouts you have shared.  I feel like I have gotten to a crossroads where I’m not feeling as challenged as I have been in the past.  Could you possibly give me a few more ideas for a more intense sprinting workout. And is better for my joints to do the workouts on a grassy field vs. a hard surface.
Jeremy,London

Misty Green

With any new workout you should always ease into the program and allow enough recovery time.  As you get more advanced, you can shorten your rest periods in between sprints.  It is extremely important to have a sufficient warm up, cool down and stretch after you are done with your workout.  If you don’t stretch, your muscles will tighten and increase your risk of pulling or straining a muscle.  I’ve listed a few sprint workouts below.  You can choose to do these one to three times per week.  I don’t suggest doing these everyday due to your body needing recovery days in between.
Important things to note prior to starting:
Always warm up for a minimum of 15-20 minutes 
A few tips to help you understand how I have written the workout
*(5x40) refers to running 40 meters 5 times and so on.
I suggest going out to your local school and using the track. The problem with running on concrete over time can start to cause aches and pains in your knees, back and other areas. If running in a grassy field you should be extra careful for holes or dips.  The issue I have with doing sprint workouts in field vs. the track is there is a higher risk for injury due the uneven surface.

Workout 1:
-5x30 (1min rest after each)
-5x40 (1min rest after each)
-4x60 (1min rest after each)
-5x20 (1min rest after each)
-4x100 (1min rest after each)
REPEAT entire workout (allow 5-7 minutes recovery before repeating)
*Explanation: run 30 meters 5 times with one minute rest after each 30 meters, then move onto the 40 meters and so on…use a longer recovery time if you need it.

Workout 2:
-5X40 (1min rest after each)
-3x100 (3 min rest after each)
-3x200 (4 min rest after each)
-2x400 (5 min rest after each)
REPEAT entire workout but go in reverse order (5-7min rest before starting)

Workout 3:
-1x100 (2min rest)
-1x200 (2min rest)
-1x300 (3min rest)
-2x400 (4-5min rest)
-1x300 (3min rest)
-1x200 (2min rest)
-1x100 (2min rest)
REPEAT entire workout (5-7 min rest before starting)

As always be happy and healthy! Enjoy the workout and have a Happy Halloween!

"People will exceed targets they set themselves."
Gordon Dryden

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