Do you want to improve your running speed, burn more calories, and boost your metabolism? If so, sprint training might be just what you need. Sprinting is a form of high-intensity interval training (HIIT) that involves running at near-maximum effort for short bursts of time, followed by recovery periods. Sprinting can help you increase your VO2 max (maximal oxygen intake), build muscle strength and power, improve your running technique and efficiency, and enhance your endurance.
But sprinting is not easy. It requires a lot of physical and mental effort, as well as proper preparation and recovery. If you are new to track running and sprinting, you might feel intimidated or overwhelmed by the idea of running at top speed. Don’t worry – we are here to help. In this article, we will show you how to start sprint training for beginners and how to run faster in 30 days with a simple and effective sprint workout plan.
Table of Contents
Before You Start Sprinting
Before you jump into sprint training, there are some things you need to consider:
Check with your doctor. Sprinting is a high-impact and high-intensity exercise that can put a lot of stress on your heart, lungs, muscles, joints, and tendons. If you have any medical conditions or injuries that might affect your ability to sprint safely and effectively, consult with your doctor before starting any sprint workout program.
Build a base. Sprinting is not for absolute beginners who have no running experience or fitness level. You need to have a solid aerobic base before you start sprinting. This means that you should be able to run comfortably for at least 20 minutes at a moderate pace without stopping or feeling exhausted. If you are not there yet, work on building your endurance first with regular jogging or brisk walking sessions.
Warm up properly. Warming up is essential for any type of exercise, but especially for sprinting. A good warm-up will prepare your body for the high-intensity demands of sprinting by increasing your blood flow, heart rate, body temperature, muscle elasticity, joint mobility, and nervous system activation. A warm-up should include at least 10 minutes of easy jogging or walking followed by some dynamic stretches and drills such as lunges, high knees, butt kicks, skipping, bounding, and A/B/C skips.
Cool down properly. Cooling down is equally important as warming up for sprint training. A cool-down will help your body recover from the stress of sprinting by lowering your heart rate, blood pressure, body temperature, muscle tension, and lactic acid levels. A cool-down should include at least 10 minutes of easy jogging or walking followed by some static stretches and foam rolling for the major muscle groups involved in sprinting such as quads, hamstrings, calves, glutes, hip flexors, and lower back.
The Sprint Workout Plan
Now that you know how to prepare yourself for sprint training, here is a simple and effective sprint workout plan that will help you run faster in 30 days.
The plan consists of three sessions per week, each lasting about 20 minutes, excluding warm-up and cool-down. The sessions vary in intensity, distance, and recovery time, depending on the purpose and goal of each session. The plan also includes two rest days per week, where you should avoid any strenuous exercise and focus on hydration, nutrition, sleep, and recovery techniques.
Here is an overview of the plan:
WEEK 1
Session 1: Flat sprints
Warm up for 10 minutes
Sprint for 20 seconds at about 80% of max effort
Walk or jog for 90 seconds
Repeat 4-6 times
Cool down for 10 minutes
Session 2: Rest day
Session 3: Hill sprints
Warm up for 10 minutes
Find a hill with a steep grade and at least 60m of running space
Sprint uphill for 10 seconds at about 90% of max effort and walk or jog downhill for recovery
Repeat 4-5 times
Cool down for 10 minutes
WEEK 2
Session 4: Rest day
Session 5: Flat sprints
Warm up for 10 minutes
Sprint for 25 seconds at about 85% of max effort and walk or jog for 90 seconds
Repeat 3-5 times
Cool down for 10 minutes
Session 6: Rest day
Session 7: Hill sprints
Warm up for 10 minutes
Find a hill with a steep grade and at least 60m of running space
Sprint uphill for 12 seconds at about 95% of max effort and walk or jog downhill for recovery
Repeat 4-5 times
Cool down for 10 minutes
WEEK 3
Session 8: Rest day
Session 9: Flat sprints
Warm up for 10 minutes
Sprint for 26 seconds at about 90% of max effort and walk or jog for 60 seconds
Repeat 3-5 times
Cool down for 10 minutes
Session 10: Rest day
Session 11: Hill sprints
Warm up for 10 minutes
Find a hill with a steep grade and at least 60m of running space
Sprint uphill for 13 seconds at about 100% of max effort and walk or jog downhill for recovery
Repeat 4-5 times
Cool down for 10 minutes
WEEK 4
Session 12: Rest day
Session 13: Flat sprints
Warm up for 10 minutes
Sprint for 28 seconds at about 95% of max effort and walk or jog for 60 seconds
Repeat 3-5 times
Cool down for 10 minutes
Session 14: Rest day
Session 15: Hill sprints
Warm up for 10 minutes
Find a hill with a steep grade and at least 60m of running space
Sprint uphill for 14 seconds at about 100% of max effort and walk or jog downhill for recovery
Repeat 4-5 times
Cool down for 10 minutes
Tips and Tricks for Sprint Training
Here are some tips and tricks to help you get the most out of your sprint training:
- Wear proper shoes. Sprinting requires shoes that are lightweight, flexible, and supportive. Avoid shoes that are too bulky, stiff, or worn out. You might want to invest in some running spikes if you plan to sprint on a track.
 Find the right Running Shoe for You
 Find the right Sprint Spikes for You - Breathe properly. Sprinting can make you feel out of breath quickly, so it’s important to breathe deeply and rhythmically. Try to inhale through your nose and exhale through your mouth. Avoid holding your breath or hyperventilating.
- Focus on your form. Sprinting requires good posture and technique to maximize your speed and efficiency. Keep your head up, shoulders relaxed, arms bent at a right angle, hands relaxed, chest lifted, core engaged, hips forward, knees high, feet landing under your hips, and toes pointing forward.
- Listen to your body. Sprinting is intense and demanding on your body, so don’t push yourself beyond your limits. If you feel any pain, discomfort, dizziness, nausea, or fatigue, stop immediately and seek medical attention if necessary. Don’t ignore any signs of injury or overtraining such as soreness, swelling, stiffness, reduced performance, or loss of motivation.
Sprinting can be challenging but also rewarding and enjoyable. Try to have fun with it and celebrate your progress. You can also make it more interesting by sprinting with a partner, listening to music, or joining a sprint club.
Please share this beginner running plan with your friends and teammates who might benefit from it as well.
Watch on YouTube – https://youtu.be/lypDbqmN3tk
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