Sprint Intervals For Running

Become a faster runner and prevent injuries while burning fat with these sprint intervals for running! Sprint interval training is a sure-fire way to boost performance. These intervals progress each round to shorten your rest time and boost your metabolism.

Sprint intervals for running are a great way to get a run in when you’re short on time. This workout only takes twelve minutes but it definitely leaves you breathless and sweaty.

Use intervals to:

• Improve your running time
• Strengthen the posterior chain (check out the link between big glutes and running)
• Improve your cardiovascular system

If you’re looking to achieve running goals (learn more about achieving running goals here) add these sprinting intervals into your regular training program- and of course, make sure to use a running warm up.

 

How Long Should You Run Sprint Intervals?

This depends on how seasoned of a runner you are. As a beginner, you’ll want a bigger work:rest ratio.

Because sprint training is more intense than regular running, sessions of 10-15 minutes are plenty.

 

Sprint Intervals For Beginners

As a beginner, you want to ease into sprint training.

Starting with just ten or fifteen seconds of running and doing a slow jog for forty-five seconds is a good way to ease in.

From there, begin shortening your rest time between intervals and then eventually increasing your work time.

Learn more about practical running tips if you're brand new!

 

How Many Times Per Week Should You Sprint

One thing I've learned as a Certified Strength & Conditioning Specialist is that sprinting can be very taxing on the body. Thus, 1-2 sessions per week is usually plenty.

To reduce injury and stay safe make sure to:

• Keep the glutes strong
• Use a good warm up
• Rest when you need it

 

Sprint Interval Workout For Runners

• Warm jog 3 minutes
• Sprint 15s
• Jog 30s

Repeat for 4 rounds

• Sprint 20s
• Jog for 20s

Repeat for 4 rounds

• Sprint 30s
• Jog 20s

Repeat for 4 rounds

Want to make it harder? Swap regular sprints for hill sprints!

 

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