The 4 Toughest Sprint Workouts You Can Do - Part 1

Overview

While the super-lean physique of an elite distance runner might not be your goal, just about anyone interested in fitness can benefit from a little pavement, track, and trail pounding. And if you’re short on time, serious sprint sessions are a huge bang-for-your-buck workout as they increase cardiovascular fitness, boost your strength, and burn calories like crazy. Plus, they are a perfect counterpart to just about any lifting regimen. To make the most of your time outside the gym, give one of these weekly, hard-core workouts a go.


Drop the Hammer Drill

At first blush, running downhill may sound like a piece of cake, but downward sprints are one of the best ways to build muscle. “Downhill running includes eccentric muscle contractions, during which muscle fibers lengthen under tension, which can help increase muscle power and make you faster since eccentric contractions are our strongest type of contraction,” explains Jason Karp, Ph.D., a San Diego-based coach and exercise physiologist.

Proper mechanics are critical during downhill running, so work on maintaining your form and staying under control, says Karp. With increased turnover, don’t fall into the trap of overstriding and braking on your heels.

Do this: Start by warming up with 15 to 20 minutes of easy running. Find a 100-meter long hill with a slight 2 to 3 percent downhill grade. Begin running around 70 percent your max effort and let gravity increase your stride rate and speed as you progress down the hill. Lean slightly forward and land on your midfoot to stay balanced and in control of your body. For recovery, slowly jog back up the hill. As you gain speed and fitness, bump up the number of hills you’re completing each week.

Week 1: 6 to 8 downhill sprints, 2:00 jogging recovery
Week 2: 8 to 10 downhill sprints, 2:00 jogging recovery
Week 3: 10 to 12 downhill sprints, 2:00 jogging recovery

Part 2 tomorrow

http://www.menshealth.com/fitness/4-toughest-sprint-workouts-you-can-do