Oh, to have the legs of a sprinter

Here's a plan for 2 weeks worth of great running workouts.   It's based on 4 workouts a week, let's say Monday, Wednesday and Friday mornings, followed by Saturday afternoon.  50% of the workouts are "sprints-based" and should be done on the track, 50% are "endurance" and should be done on your favorite running trails.  Because these workouts are high intensity workouts you should leave the alternate days to rest, or concentrate on your abs and upper body on the alternating days.



The sprints are an interesting variation of the typical cardio workout, and can also do wonders for your glutes and legs. The endurance runs burn lots of calories and can give you a great endorphin lift. 

Day 1 - Week 1


5 minutes general stretch
5 minutes jogging, start increasing your speed little by little

8 series of 50m HARD sprint followed by 1 minute fast walking

5 minutes jogging

8 series of 50m HARD sprint followed by 1 minute fast walking


5 minutes jogging, decrease the intensity little by little
5 minutes general stretch

Day 2 - Week 1 
 
5 minutes walking (try to lengthen your stride)
5 minutes general stretch


40 minutes running on hilly terrain


5 minutes general stretch
5 minutes walking (try to lengthen your stride) 

Day 3 - Week 1 

5 minutes general stretch
5 minutes jogging, start increasing your speed little by little

8 series of 100m HARD sprint followed by 1 minute fast walking

5 minutes jogging
8 series of 100m HARD sprint followed by 1 minute fast walking

5 minutes jogging, decrease the intensity little by little
5 minutes general stretch

Day 4 - Week 1


5 minutes walking (try to lengthen your stride)
5 minutes stretching

60 minutes or more running -keep your heart rate and breathing at a level where you can maintain a conversation

5 minutes walking (try to lengthen your stride)
5 minutes stretching



Day 1 - Week 2 



5 minutes general stretch
5 minutes jogging, start increasing your speed little by little

5 series of 150m  sprint followed by 1 minute fast walking
Sprint 200m jog 100m
Sprint 100m jog 100m
Sprint 50m

5 minutes gentle jogging

 

Sprint 50m
Sprint 100m jog 100m 
Sprint 200m jog 100m
5 series of 150m  sprint followed by 1 minute fast walking

5 minutes jogging, decreasing your speed little by little
5 minutes general stretching

 Day 2 - Week 2

5 minutes walking
5 minutes general stretch


30 minutes running.  pick a sustainable pace and see how far you get, then multiply by 2 to find out your mph


5 minutes walking
5 minutes general stretch



Day 3 - Week 2 

5 minutes general stretch
5 minutes jogging, start increasing your speed little by little

sprint 20m jog 80m - repeat5 times
walk 1 minute


sprint 30m jog 70m - repeat 4 times
walk 1 minute


sprint 40m jog 60m - repeat 3 times
walk 1 minute


sprint 50m jog - repeat 2 times
walk 1 minute


sprint 40m jog 60m - repeat 3 times
walk 1 minute

sprint 30m jog 70m - repeat 4 times
walk 1 minute

sprint 20m jog 80m - repeat5 times
walk 1 minute

5 minutes jogging, decreasing your speed little by little
5 minutes general stretching

Day 4 - Week 2

walk 5 minutes, try to increase your stride length
5 minutes general stretch

run 10k  (or 20 if you feel like it)... if you can run on the beach


walk 5 minutes,
5 minutes general stretch