Sprint and Distance Running Interval Workout

Sprint and Distance Running Interval Workouts

I'm always researching ways to improve my speed and distance with running. Being an OCR athlete, it is always good to change up your workouts, and find out what other athletes are doing. Just as a reminder though, just because it works for someone else, doesn't mean it will work for you. It's best to work with a Running Coach to get the best advice according to you.

Sprints with my Father

Here are two simple Sprint and Distance Running Interval Workouts that can help you with gaining more speed. I highly recommend that you do this workout at a track location. I have done this workout plenty of times, and I have to personally tell you that it has worked for me, and I hope that it will work for you.

SPRINT:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- Quarter mile sprint (or 1 lap around track), 60 to 90 second jogs after each sprint: Repeat 5X
- Half mile sprints (or 2 laps around track), 2 to 3 minute jogs after each sprint: Repeat 3X
- One mile cool down, easy pace
- Whole Body stretching

Superfood Shakeology Sampler for Athletes

DISTANCE:
- One mile warm up, slow pace
- 10 minutes lower body stretching
- One mile sprints (or 4 laps around track), 1 to 2 minute jogs after each sprint: Repeat 4X
- Two mile cool down, easy pace
- Whole Body stretching

*Workout provided by the US Navy SEAL Guide to Fitness and Nutrition


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