Sprint intervals are sets of 4-8 sprints designed to really work the heart! Explosive power is the primary benefit to sprint work. However, when recovery times (length of rest) are controlled, there is a heavy cardio impact. At it’s simplest, intervals involve sets of four sprints, with timed recovery periods between each sprint.

EXECUTION

Initial recovery times start at a length roughly equal to the exertion time. So, if a sprint takes about 10 seconds, the recovery time after the first sprint is 10 seconds. After the second sprint, increase recovery time to 2X’s exertion (20 seconds)… 3X’s after the third sprint (30 seconds)… and so on and so on. At the end of the first set, involve a 60-90 second break to allow heart rates to fully recover. Then, it’s on to the next set. Train 4+ sets.

1. Run 30 Yards / Rest 10 Seconds
2. Run 30 Yards / Rest 20 Seconds
3. Run 30 Yards / Rest 30 Seconds
4. Run 30 Yards / Rest 60 -90 Seconds

One set complete! Repeat as many times as appropriate. And feel free to mix up the sprint styles.

DC KEYS

1. Go Hard – 30 yards is a small distance, it’s important to get the heart rate up quick.
2. Go, Rest, Go – Sound like a baseball game?
3. Bring Up The Rear – Encourage your slower runners.
4. Mix It Up – Change the starting stance, adjust the distance, be creative.

EQUIPMENT LIST