SPRINTING #2 – STRAIGHT LINE
Category: Running
Sprinting is superior to any other exercise for developing power and strength in the legs. This workout offers a formula to work some sprint training into your bootcamp sessions. Start the session with a light jog, about 1km to 2km to a large, empty car park that has marked bays and set out cone markers in front of each car park space – about 10 to 15 adjacent bays. If you can’t find an empty car park, simply place cones about 2m apart.
Place 3 ‘starting cones’ at 80m, 90m and 100m from one end of the line of car park cones. Beginners will start at 80m, intermediates at 90m and advanced from 100m.
Every minute, on the minute, participants run from their start cone to the nearest cone in the line. This will take about 10s to 15s. Once everyone arrives at the first marker, remove it from the line up. Everyone then walks or jogs slowly back to their start cone ready to go again. Each time, remove a car park bay cone until all the markers have gone. Notice that each interval will be slighter longer than the last with slightly less rest time in between sprints.
Jog the 1km or 2km back to the meeting place and complete the stretch routine below
Total workout time 30mins
Light jog 10mins
Intervals 10 to 15mins
Cool-down jog 10mins
Beginners start at 80m, intermediate 90m and advanced at 100m
Sprinting Tips
Run on the balls of your feetwith the foot landing directly below the weight of your body
Arms bent at about 90 degrees. Drive the elbows down
Push hips forward to activate glutes
Relax! Allow the speed to come naturally.
