Like every workout, begin with a proper warm-up consisting of dynamic stretches. Feel free to make up your own or spend more time on tight and sore muscles, but here's what I do...
- Jog a half mile. First 1/4 mile at whatever slow speed is comfortable. Second 1/4 mile, pick up the speed just a little bit to somewhere around, or just over, your mile pace.
- Designate a distance of about 15 yards to do your dynamic stretches in.
- High knees; Butt kicks; A-skip; B-skip; Lunges (down and back); light skip; power skip for height; Toy soldiers; Grapevine squats. Remember to take your time through each of these. They are not meant to get you tired.
- 100yrd slow run. 100yrd progressive increase (50% max speed to 50yrds, 80% to finish)....x2
Workout: Pyramid
Take the below sprint workout at whatever pace you like. But pick your goal times prior to the workout and reset your watch during the walking phases. They should be done at roughly 95% max speed. Close to max but not killing yourself after the first sprint.
- Sprint 100m............walk 100m
- Sprint 100m............walk 100m
- Sprint 200m............walk 200m
- Sprint 200m............walk 200m
- Sprint 400m............walk 400m
- Sprint 400m............walk 400m
- Sprint 200m............walk 200m
- Sprint 200m............walk 200m
- Sprint 100m............walk 100m
- Sprint 100m............walk 100m
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