As the weather gets nicer, you may decide to head out to the track for a training session. ... Sprint Pyramid Workout. 8 sets of 50-meter sprints (1 minute rest between sets) ...

Pre-workout: Air squats/run pyramid 1-10 warm-up with 100-meter runs in-between: This simply means to do one squat, jog 100 meters, do two squats, jog 100 meters and keep going up the pyramid ...

Sprint workouts are a type of speedwork incorporating repeats of somewhere between 15 to 60 seconds at your max speed—after a ...

Why it works: For runners with long-distance goals (10K or longer), 1,000-meter repeats are a great way to gain both speed and endurance benefits. The goal of the workout, according to Lemoncello, is ...

This workout is ideal for those seeking to improve timed runs for military fitness tests and sprints ... or ACFT: Bring two 40-pound kettlebells to track) Repeat twice (Sprint ... Reverse pyramid ...

“For example, go back to the beginner workout of 30 seconds at 80 percent of your max effort followed by 60 to 120 seconds of recovery, you can bump the sprint time to 45 seconds, with a 60- to ...

These sprint workouts are a great way to burn fat, build muscle, and get faster. ... it’s your workout. Sprint Workouts at the Track . Westend61 // Getty Images. Workout 1 - 10 x 200 meters.

Or, if you’re not running on a track, you don’t even have to go by a precise distance but instead sprint as fast as you can for 10 to 15 seconds per interval.

When doing a pyramid workout, you need to leave ample time for rest in between sets—up to three minutes—to recover, since you’re working to the point of failure. With a drop set, you go ...

Sprinting, at least for short distances, can be a great way to level up your workout routine. By Michael Venutolo-Mantovani The reporter ran sprints and hurdles in high school, but then gave it up ...

Put simply, sprint interval training is a type of running workout that involves alternating between high-intensity sprints and periods of active recovery (think: walking or easy jogging), says ...

Run Equivalent Time Pace; 4 x 100m turnarounds: 4 15-second sprints: 90 percent of max: Rest 60 seconds: 400m: 60-second run: Mile pace: Rest 60 seconds: 4 x 100m (100m recovery after each) ...