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Interval Running Workout for Sports Performance

Interval Running Workout for Sports Performance

April 2nd Training And Programs

Interval Running Workout for Sports Performance

To increase your performance in sports, it’s important to build both endurance and speed. Doing sprints is perfect for achieving both of those goals. In this interval workout, you will activate your fast-twitch muscles or the muscles that improve your speed and agility.

As a note, it is easier to do this workout on a track or a treadmill but outdoors is fine too, as long as you’re able to keep track of how far you've run easily.

1- Warm up

Jog slowly for at least 5 minutes to warm up. This should be 1-2 laps around a standard 400-meter track.

2- 1600 meters

This is one mile or 4 laps around a track. Run at a pace slow enough that you can keep up for a mile, but fast enough that you have to take a break at the end of the interval. In other words, run fast, but don’t go all-out just yet.

3- Rest

Walk 200-400 meters.

4- 800 meters

This is half a mile or 2 laps. Again, run fast, but not all-out. This rep should be faster than your previous mile pace since it’s shorter.

5- Rest

Walk 200-400 meters.

6- 400 meters

This is a quarter mile or 1 lap. This rep should be slightly faster than your 800-meter pace, but not all-out.

7- Rest

Walk 200-400 meters.

8- 200-meter sprint

This is an eighth of a mile or 0.5 laps. This should be your fastest sprint; run as fast as you can.

9- Rest

Walk 200-400 meters.

10- 200-meter sprint

Sprint all-out for another eighth of a mile.

11- Cool down

Walk for at least 5 minutes. Then, stretch for at least another 5 minutes.

This workout should be intense, but the upside is, it won’t take you more than about 30 minutes to complete. If you have trouble running the entire mile, feel free to break it down into smaller intervals. For example, you could run 400 meters at a time, with 30-second walk breaks in between.

As always, be sure to stay hydrated and consume a good source of carbs and protein after your workout!