Simple Sprinting Program

I’m still playing around with incorporating sprints into my lifting schedule. I enjoy doing them on the weekend, as a nice break from the daily grind and an excuse to get outside. For the sake of simplicity, here is the progression that I’ve been doing:

  1. Foam rolling and stretching at home
  2. Walk/jog one mile to the local track
  3. Stretch and loosen up
  4. Sprint 100 meters, walk 100 meters
  5. Sprint 200 meters, walk 200 meters
  6. Sprint 400 meters, walk 400 meters
  7. Suicides from 10 yards to 50 yards
  8. Walk home
Obviously it’s a very simple progression. It leaves me pretty gassed, but not to the point where I can’t walk the next day or it detrimentally affects lifting. As satisfying as DOMS can be, I don’t want to be in recovery mode for 3-4 days after a sprinting session. Each sprint is done at 100% and the only one I time is the 400 meter. My goal is still to get a sub 60 second 400 meter sprint. This progression probably isn’t the best for that goal. Realistically I should probably be focusing on performing 400 meter sprints if my goal is to get under 60 seconds. However, the ultimate goal with this is just to get outside, do something new, and push myself in ways that I can’t during the winter. It feels great and is definitely humbling to realize how slow/inefficient I have become over the years.

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