I attended my second Farnham Runners speed training session yesterday evening and it was great fun.
Here is the 60 second sprint protocol that was used. I’m not so good at doing this sort of training on my own as it is hard to stay motivated when it is so tiring! However, it all changes when in a friendly, welcoming and inspiring group.
A running track is ideal for this.
WARNING: This is High Intensity Interval Training (HIIT). Be sure you are medically cleared!
WARM-UP: Gentle jog (5 minutes) followed by 10 minutes of dynamic stretching. Build running speed up to 60%, 80%, 100% (only over a short distance). Heart rate clearly elevated by end.
INTERVALS: 60 second sprint on the track. Place marker at your furthest point. Walk back to start. When all participants back, go again. FOUR INTERVALS. Your marker only moves if you manage to go further. After the 4th one, stay at your marker and rest 60 seconds. Then it is a handicap race back to the start (60 second time limit).
REST: Four minutes.
REPEAT INTERVALS: Marker stays put from first set!
COOL DOWN JOG: Very light jog (5 minutes).
STRETCHES: 10 minutes.
This was exhausting and my quads were ready to cramp all over the place at the end (the stretches were super-important as a result). I am proud that I managed to get the furthest distance but my sprint speed has always been good: It is just my endurance I need to work on.
I had to slow for some of the intermediate intervals but managed to beat my best distance on the final one! Yay!
That is hardcore, but obviously a very well structured session. Can see myself trying that at some point..
Sounds like Hell but I’m sure it’ll work wonders. I think running in a group helps that competative edge kick in, so aiding motivation. I might try something similar sometime soon…