Category: Conditioning
Type: Drill
INTERVAL SPRINT
Drill description:
On a 440 yard track, the runner can sprint the straight aways and walk the corners. The other option is to sprint the curves and walks the straightaways. The length and amount of rest between each rep depends on the physical ability of the athlete. This exercise can be tailored to fit the needs of each runner. It is a good alternative to simply running laps. For a more advanced workout, intervals can be run in varying distances (for ease of description we will now assume each part of the track to be a simple 100 yard increment). Begin by running a 100 yard sprint. Then walk 100 yards. Next, run a 200 yard dash (half the track). Walk 100 yards. Run 300 yards and follow with a 100 yard walk. Now, run an entire lap followed by a 100 yard walk. Now reverse this pattern and run another 300 yard dash. Walk 100. Run a 200 yard dash- walk 100. Finish by sprinting the final 100 yards and you have completed an advanced interval.
Submitted by: Coach Brad
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