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20-30min aerobic and mobility work.

Then,

10x10yd sprint (work to rest 1:1)
6x100yd sprint (work to rest 1:3)
10x10yd sprint (work to rest 1:1)

So, work to rest ratio.

1:1- If it takes you 10 seconds to run 10 yard, rest 10 seconds between efforts.
1:3- if it takes you 10 seconds to run 10 yards, rest 30 seconds.

If you don’t regularly run, consider these sprints to be anywhere from 75-90% effort.

A flat grassy area to do sprints would be ideal.

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3 comments

  1. No straight flat place to measure and run.

    Substituted my favorite high volume workout: Its the Pentathlon with double light kettlebells for 5 minutes per round separated by a light 5 minute jog between sets. It looks like this –

    55 minutes of Continuous work:
    5 min jog (2.5 min away from the house, 2.5 min return)
    5 min double clean
    5 min jog
    5 min double long cycle press
    5 min jog
    5 min jerk
    5 min jog
    5 min half snatch
    5 min jog
    5 min push press
    5 min jog

    Continuous work and pace is the focus rather than numbers.
    Used 2 16kg bells.

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