Speed Legends run club - sprint work out

Free sprint training program designed to a be done anywhere at any fitness level.  

Three main benefits for this specific workout

  1. simple: zero knowledge, equipment, and almost any fitness level
  2. fast: it takes 30-40 minutes, 3 times per week to do the whole thing. We did this work out in the street in front of our house for a whole year.
  3. results:  this is the fastest way to a fat ass and a snatched waist. who doesn’t want that??

The break down:

The workout consists of 3 parts:

  1. a light, progressive warm-up that will prep your body to run.
  2. Go straight into 3 warm-up sprints
  3. 3-10 rounds of max effort sprinting for 15 sec with 2 min rest in between rounds. *Scale the rounds back to something manageable.

The standard is to run 3x per week, to be done at your fitness level.  At first, This might look like just the warm-up plus a brisk walk or light jog for 20 minutes after.

Have set days: run on your Monday, Wednesday or Thursday and Saturday. If you miss a day, that’s OK. Just get ready for the next scheduled day. It’s OK to not be perfect. Sometimes your body will need extra rest or it’s just not in the books.

The work out:

warmup:

10 lunges forward

10 Reverse lunge back.

10 lateral lunges each leg

 

10 meter pogo hops  (forwards)

10 meter pogo hops (backyards)

*light & springy like jumping rope*

 

10 meter 45 degree pogo hops (forwards)

10 meter 45 degree pogo hops (backyards)

 

15 meter high knees down

15 meter butt kickers back

 

15 meter Quick times *straight leg penguin shuffle with speed*

 

15 meter high knee skip

 

15 meter Prime times * strait leg penguin shuffle with a long stride for distance*

 

15 meter Mario skips *for height & distance

 

2 min stretch as needed

 

Warm up sprints:

Three 15 seconds sprints.

  1. At 80% of todays max effort
  2. At 90% of todays max effort
  3. At 100% - this should be the pace you aim to keep for the working sprints.

Sprints:

3-10 rounds of 15 seconds max sprinting.

  • All rounds to be done at 90-100% today’s max effort.
  • 2 minutes rest in between
  • Scale as needed
  • Work up to three, five and 10 rounds overtime

Don’t forget to stretch. Do it while you watch Netflix.

For the fastest recovery:

  1. eat lots of protein
  2. have an electrolyte drink a day
  3. stretch while you watch shows
  4. take a 20 minute soak in a hot bath with epsom salt 1x a week.
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