Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Tuesday, August 04, 2009

Sprint workout

Warm-up: Plyos, and a cutting-for-the-dump lesson with Scott

Sprints:
Sprints
First, some definitions:
• Forward: sprint for about 10 seconds, plant hard, and sprint back to where you came from for the remainder of the 20 second interval.
• Backward: run backwards for ~10s, then turn around and sprint forwards for the remainder of the 20s.
• Right/left: side shuffle to the right/left for ~10s, then turn and sprint forwards for the remainder of the 20s. For these and for the backwards ones, if you start off running/shuffling north, you’ll continue to sprint north. The forwards is the only one where you’d start off running north and then turn around and run south. Make sense?

Now for the workout. These are all tabata intervals: 20s of work/10s of rest.
• Round 1: 8 intervals
Forward, backward, right, left, forward, backward, right, left
Rest 4 minutes

• Round 2: 6 intervals
Forward, backward, right, left, forward, backward
Rest 3 minutes

• Round 3: 4 intervals
Forward, backward, right, left
Rest 2 minutes

• Round 4: 2 intervals
Forward, backward

Catch breath, toss with Scott for ~10 minutes
4 one-minute planks when I got home (front, side, side, front)

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