3. Short and long sprints
Why it works: “Short sprints (generally 55-200 meters) help develop speed and power, while long sprints (200-400 meters) help develop speed endurance,” Bradshaw says. Both are important, but you’ll benefit more from one over the other depending on your end goal. “Are you training for a specific event or race?” Bradshaw says, “or are you training to get into the best shape of your life?” Longer sprints are advantageous for those training for 10Ks, half marathons, even triathlons, whereas short sprints are best for torching calories, and adding muscle, strength, and power to your lower body. Note: Don’t do a hill workout the day before you complete a short-sprint workout.
How to do a short-sprint workout: Do 2-3 sessions per week (depending on your end goal).
Beginner: Complete 6-8 sprints of 100 meters at 75%-80% effort. (“This means you can utter a few words, but can’t maintain a conversation,” Bradshaw says.) Recover for 50-60 seconds between reps.
Advanced: Complete 8-10 sprints of 100 meters at 80-85% effort. At this intensity, you’re pushing very hard, but not going as fast/hard as you can. Recover for 45 seconds in between reps.
How to do a long-sprint workout: For long sprints that’ll tap into your speed endurance, do 2-3 sessions per week.
Beginner: Complete 3 sprints of 300 meters at 75% effort. Recover for 3 minutes between sprints.
Advanced: Do two sets, each 3 sprints of 300 meters at 75% effort. Recover for 2-3 minutes between sprints, and 5 minutes between sets.
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