🎯 Tip
The plan is also in TrainingPeaks, which is way easier to follow—and just looks and feels better than email. It’s a clean, visual way to stay on track with your training. Plus, there is a BONUS Core 15 minute workout, with video demos, available only on TrainingPeaks.
Get the plan on TrainingPeaks for free HERE »
About Sprinting ⛷️💨
Today is your chance to feel like a superstar with a sprint workout. You might not look like an Olympian, but nothing is holding you back from imagining yourself racing in a 100 meter dash. 💨
- Sprint workouts are fun, however they also carry extra risk, so please watch the video right to the end to learn how to make this workout safer.
- Today’s workout has a special warm up. Please follow it closely!
- Watch my sprint demo video >>
Why Sprint? Sprinting builds limb speed. It is important to both establish and maintain strong neuromuscular pathways from the central nervous system to the exercising muscles. We often lose this capacity with age, so we must continue to rehearse this skill.
Instructions:
Today, we are trying to move our arms and legs quickly. It is much easier said than done. Sprinting will start to feel more natural with practice. You might notice how your last sprint today will feel more natural than the first one. Be quick!
Don’t think about your heart rate. The goal is not to get your heart rate going fast, but to move your arms and legs as fast as possible for a short burst. Your heart rate will actually peak after you finish each sprint.
For the choice of workout mode, uphill sprint running or hill running with poles would be ideal, but cycling, indoor bike, or rower or skiErg efforts could be great max efforts too.
⭐️ Workout Goals:
- Build limb speed (fast-twitch muscle recruitment)
- Practice sustaining speed across slightly different durations (using progressive overload to challenge your speed ability).
Workout Options – Pick One
✅ SAFER: Best for those easing into training, getting over a recent sickness or injury, or anyone wanting an easier option.
✅ STANDARD: A great choice for the majority of people.
✅ ADVANCED: Suitable for well-trained, resilient athletes with more time for training.
| SAFER | 🔷 WARM UP – IMPORTANT! | 🔷 WORK | 🔷 COOL DOWN |
| 5-10 Accelerations of 10 seconds each * You can increase your effort on each repetition slightly by building into the accelerations. ** Options for making your sprinting safer: SAFER SPRINT OPTIONS >> | Start with 15 min cardio (you should be sweating), followed by dynamic stretching (min 20 sec each) as demonstrated in SPECIAL WARM UP VIDEO >> List of Warm-up mobility exercises: 1. Leg Swings 2. Lunge and Reach 3. Forward Bend 4. Sweeps 5. Downward Dog, pedalling 6. Hip Openers 7. Deep Squat with Twist 8. A’s (high knees) B Skip (kick forward & paw the ground) C’s (butt kick) | Accelerations: Start from light jogging or standing, and build up the top speed only for the last 3-4 steps. Complete 5 reps of 10 second accelerations moving on the spot. 1-2 minutes for active recovery. Then complete an optional 5 more reps of 10 second moving accelerations. Preferably up a gentle incline. 2 minute breaks for active recovery and to return to your starting spot. | 5-15 minutes, returning to baseline pre-exercise heart rate. Feel free to extend this workout after the speeds, if you have the available time. |
| STANDARD | 🔷 WARM UP – IMPORTANT! | 🔷 WORK IN 2 PARTS | 🔷 COOL DOWN |
| Part 1: 5 x 10 second accelerations. Part 2: speed pyramid – 5″, 10″, 15″, 15″, 10″, 5″. * You can increase your effort on each repetition slightly by building into the accelerations and sprints. ** Options for making your sprinting safer: SAFER SPRINT OPTIONS >> | Start with 15 min cardio (you should be sweating), followed by dynamic stretching (min 20 sec each) as demonstrated in SPECIAL WARM UP VIDEO >> List of Warm-up mobility exercises: 1. Leg Swings 2. Lunge and Reach 3. Forward Bend 4. Sweeps 5. Downward Dog, pedalling 6. Hip Openers 7. Deep Squat with Twist 8. A’s (high knees) B Skip (kick forward & paw the ground) C’s (butt kick) | 1. Accelerations: From light jogging or standing, and build up the top speed only for the last 3-4 steps. Complete 5 reps of 10 second accelerations. Return to your starting spot for active recovery. 2. Pyramid sprint set: 5 seconds 10 seconds 15 seconds 15 seconds 10 seconds 5 seconds with 1-3 minute active rest walking/moving between all. | 5-15 minutes, returning to baseline pre-exercise heart rate. Feel free to extend this workout after the speeds, if you have the available time. |
| ADVANCED | 🔷 WARM UP – IMPORTANT! | 🔷 WORK IN 2 PARTS | 🔷 COOL DOWN |
| Part 1: 5 x 10-15 second accelerations. Part 2: speed pyramid – 5″, 10″, 15″, 20″, 20″, 15″, 10″, 5″. * You can increase your effort on each repetition slightly by building into the accelerations and sprints. ** Options for making your sprinting safer: SAFER SPRINT OPTIONS >> | Start with 15 min cardio (you should be sweating), followed by dynamic stretching (min 20 sec each) as demonstrated in SPECIAL WARM UP VIDEO >> List of Warm-up mobility exercises: 1. Leg Swings 2. Lunge and Reach 3. Forward Bend 4. Sweeps 5. Downward Dog, pedalling 6. Hip Openers 7. Deep Squat with Twist 8. A’s (high knees) B Skip (kick forward & paw the ground) C’s (butt kick) | 1. Accelerations: From light jogging or standing, and build up the top speed only for the last 3-4 steps. Complete 5 reps of 10-15 second accelerations. Return to your starting spot for active recovery. 2. Pyramid sprint set: 5 seconds 10 seconds 15 seconds 20 seconds 20 seconds 15 seconds 10 seconds 5 seconds with 1-3 minute active rest walking/moving between all. | 5-15 minutes, returning to baseline pre-exercise heart rate. Feel free to extend this workout after the speeds, if you have the available time. |
Workout Resources:
Sprinting demo by Coach Dasha
ski running with poles – start at 13:20
Max Sprint Guidelines
