Sprint Training

[Mephis]

what is sprint training?

i have a friend in the army and he has advised that i do sprint training.

i have been running 3 milers 6 days a week for about 3 weeks and i decided to test my 1.5 miler and i can still only do it in 11.07 which is really slow, i need to lose about 2 mins of that.

ive been road running so i think i might try running round the local pitch but how many times do you have to go round it for 1.5/3milers?

[Mephis]

P.s i was reading on a U.S Marine site and there training aims are

press ups 100
sit ups 100
pull ups 17
1.5 miler 9.30

can anyone do this?

[_chris]

Sprint training is just a training session based around sprinting. Lots of people do this different ways, but it always involves getting between two points, these could be in your mind, as quickly as possible. Some people fit sprints in their 3 miler, some do it as a seperate session.

I do my sprints over a 100m section sprinting back and forwards, as fast as possible, until I've done a mile, with minimum resting - say 5/10 seconds between sprints. I do this in the same session as my 3 miler done immediatly afterwards, once I'm already knackered, practically crawling the final mile home.

[Tartan_Terrier]

P.s i was reading on a U.S Marine site and there training aims are

press ups 100
sit ups 100
pull ups 17
1.5 miler 9.30

can anyone do this?

Which site was that?

The USMC PFT consists of:

3 mile run (under 18 mins. for max points)
Sit ups (80 in 2 mins for max points)
Pull ups (20 for max points)

[lodge939]

you could do the bleep test or go on a run and alternate between sprints and jogging

[Spence]

Sprint training is such a rubbish term because it is so ambiguous.

He is probably referring to Interval training (depending on the ratios of work to rest, it is sometimes known as High Intensity Interval training, or HIIT). This involves periods of sustained activity followed by periods of active rest. Interval training really pushes your lactic acid threshold as well as drastically increasing you VO2 max (as part of an overall programme obviously).

Loading and actual set up of interval training could be based on distance, or on time, maybe a combination of both, the main principle is the same though, a set amount of work followed by a set amount of rest. I will include a couple of example programmes at the end of this message.

Interval training is often confused with Fartlek training, which although similar is a different tool in your training kit.

The type of sprint training I have already mentioned is used to increase cardiovascular efficiency, however if you wanted to increase your ATP/PC system and therefore be quicker over shorter distances then training should consist of sprints no-longer than 10 seconds in duration, and have rest periods between sprints no shorter than three minutes.

As I promised, here are a couple of sample Interval training methods:


Workout One:


1) 10 x 25 metres, resting one minute between sets.
2) Rest ten minutes.
3) Repeat.

You're going to run ten "reps" of 25 metres, taking a flying start instead of a sprinter's start. (A flying start involves beginning to run from a standing position several yards back of the start line so that you're running at full speed by the time you hit the first yard.) You'll rest 60 seconds between each sprint.

After doing 10 "reps," you'll rest 10 minutes (active rest, don't just sit down!) and then do ten more reps.

Remember to conduct a comprehensive warm up and an equally effective cool down.

Loading: Increase the distance of each rep by five metres every week.


Workout Two:


After a comprehensive warm up (no shorter than ten minutes) follow the following programme for ten repetitions:

1) Run hard and fast for one minute
2) Run at a reduced pace for one minute
3) Repeat nine more times

Ensure that the fast hard running is consistent and ensure that you are able to run at that pace for the full minute, you will not be flat out sprinting by any stretch of the imagination.

Loading: Try increasing the "work" period by ten seconds each week.


Obviously these are just basic examples of training ideas and should be cycled regularly on a proper periodised programme.

Spence

[ali_hire]

Spence's 2nd example there is often referred to as Fartlek training and is a very good way of improving your CV recovery rate.

A simple way for you to implement this would be to use your football pitch as you mentioned. Starting in one corner sprint one length and then jog the width, sprint the length, job the width, etc. until your desired time limit/distance.

[Tartan_Terrier]

Spence's 2nd example there is often referred to as Fartlek training and is a very good way of improving your CV recovery rate.

A simple way for you to implement this would be to use your football pitch as you mentioned. Starting in one corner sprint one length and then jog the width, sprint the length, job the width, etc. until your desired time limit/distance.

Not quite!

Fartlek (or speed play in Swedish) is less rigid, i.e.

'Sprint to the lamp post, jog to the bus stop, run up the hill.'

This works best if there's a few of you, if you do it yourself, it's easy to spend too much time jogging. It's still better than only jogging, but isn't the best workout.

If there are more of you, you can take turns as the leader who then choooses the pace.

If you have to do it yourself, it may help if you're wearing an HRM. Then then you can run at a normal pace for a bit, then sprint, and finally jog till your heart rate is down to a sensible level, before starting the cycle again.

[wazza]

hi there mate

Sprint training is what it says 30m 60m 100m sprints with stretching in between.

you will probably need to be doing interval training-

Run no more than 4 mile
at about half way sprint for about 25m than jog for
another 25m do this 10 times than continue your run.

do this about 3 times a week and you should feel the benifit

regards matt