Thursday 30 Nov 2006: 30/90 SPRINTS

The terrific, the terrifying...
30/90 SPRINTS

Advanced:
  • Run 5 minutes
  • Repeat five times:
    Sprint 30 seconds
    Recover 90 seconds
  • Run five minutes

Intermediate:

  • Run-walk 5 minutes
  • Repeat five times:
    Sprint 20-30 seconds
    Recover 90-100 seconds
  • Run-walk 5 minutes

Basic:

  • Powerwalk 5 minutes
  • Repeat five times:
    Sprint 15-20 seconds
    Recover 100-105 seconds
  • Powerwalk 5 minutes

Post results to Comments.

2 comments:

JME said...

20 x 30/30 Jump Rope
(brisk, 55-65+ revolutions per set)

Joel

Anonymous said...

Now that the nights are so cold and dark I´m really missing the sprint workouts!!!
Instead I devised the following:

Half squat - 5
Squat thrust - 5
Side lunge - 5
Bootstrapper - 5

Did 16 rounds in 20 mins