Sprints

M

Maximus

Cathlete
Anyone out there ever do sprints for cardio? I'm thinking about trying it a few times next week while I'm on vacation since I don't have room for a step (I do however have KPC, KM & MIC at the beach house :) ).

So those of you who've tried sprints, how do you do it? Like, 3 minute sprints/2 minute fast walks? For how long? Is 30 minutes enough or do I need to go for the dreaded 40-45?
 
Our cul de sac has a slight hill and when I'm out with the kids during the summer I would occasionally do sprints up the hill. The other day I played tag with them and I did alot of sprinting.:eek: It sure gets me in the abs. I am always so sore in my oblique area after sprints.
 
Try 1/4 mile repeats. Run at a pace that is about 1/2 to 1 minute faster than your normal pace for 1/4 mile. Recover for 1 minute and do it again, recover, etc. As with any other exercise you have to build up your endurance so do what is comfortable (or slightly uncomfortable during the faster 1/4 mile) for your current running abiltiy.

If you have hills you can also do hill repeats. Run up the hill maintaining your normal running pace, jog back down, run up again, jog down, etc.

These will make you a faster runner and are excellent for building cardio endurance.
 
Thanks Elaine, that's the info I'm looking for. So if my main goal is fat burning, do you think 30 minutes of that is enough? I'm thinking after 30 minutes I'll need an ambulance so I sure hope so......:eek:
 
I have been running for years and am relatively new to Cathe. I had to work up to being able to do IMAX 1 without any modifications but it didn't take long. I credit the IMAXs with improving my cardio vascular endurance thereby making me a faster runner. So, since you are a regular Cathe devotee and therefore in excellent physical shape I bet you'll feel great when you run. Look at the 1/4 mile repeats and/or hill repeats as IMAX4!:) :D
 
I do 8 repeats of sprint. That's from "Ready, Get Set, Go" book. I run 5 min to warm up, then 1 min sprint as fast as I can, then slow down speed about 1 min, then sprint again. Do it 8 times. Normally it takes me from 20 - 25 mins. As your endurance buildup, you can lengthen the spur time, and shorten the recover time. According to the book, 8 times is enough. I have a very good result from doing this type of interval run. This is just my $0.02.;-)

WantFit
 
I have done what I refer to as intervals. Running and on my Nordic track. I warm up about 5 min then sprint for 90sec and jog for 3 min. Then repeat this....if you last for 30 min...my hat's off to you...:)...Carole
 
One of my favorite workouts is the following:
run around a track twice at slow/normal speed
then sprint on the long edges and either walk or SLOW jog on curves for 4 laps

THEN run up bleachers (with hands on shoulders) 6 times
Then sprint 4 more laps then
bleachers 4 more times and finally...
slow jog 2 more laps and then
slow jog home (about 1/4 mile).

If i remember correctly, it takes about 45-60 minutes.

I do feel it has helped my running speed and my endurance as well. The heavy music on my MP3 has helped with the speed also.}(
Plus it DEFINITELY help build muscle in my legs.
 
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