Wednesday 10 Jan 2007: 30/90 SPRINTS
The signature sprint workout...
30/90 SPRINTS
Advanced:
- Run 5 minutes
- Repeat five times:
Sprint 30 seconds
Recover 90 seconds - Run 5 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.
3 comments:
i did the 20/100 version, otherwise i wouldn't of done it at all. there was a brief a moment in the middle there, where i was having a really good time.
It is -3 outside before the windchill so I decided to do stair sprints instead.
warmup:
1 min jumping jacks
1 min abs
(perform twice)
30/90 stair sprints
approx 6-7 stories per sprint
cooldown:
walked down full 17 stories and took the elevator back home :)
It was tough on the legs, especially the right side because of all the right turns. Next time I'll have to use my building's other staircase, since it turns the opposite direction.
5 minutes easy run
30/90 sprints x 5
5 minutes harder run
about 2.5 miles covered
10 minute fast-ish cooldown walk
Kept getting lapped by some woman running full-out sprints. She was an animal. Still at it when I left...
Post a Comment