Running News Daily

Try this short sprint workout to improve your speed, practice these short 20 to 30-second sprints to get faster

Are you looking to get faster but aren’t sure how to improve your speed? Adding short sprints into your training plan can be effective for all types of runners, as it pushes your boundaries and allows you to take a step outside of your usual comfort zone. A 2018 study published in the Journal of Strength and Conditioning on sprint training showed greater performance improvements in less time when adding high-intensity sprint training into a weekly schedule.

The workout:

Five to six reps of 20-30 second sprints at 95 per cent all-out pace with two-minute walk or slow jog rest between reps.

This workout is designed to make your body feel comfortable going fast. The two-minute rest allows your heart rate to come down between reps, as it will soar into anaerobic levels as the reps progress. Take the full two minutes to catch your breath and relax your body before the next rep.

Another thing to focus on during this workout is your form. You’ll want to make sure you are not tensing up in the upper body, but staying relaxed and comfortable. Focus on practising the mechanics of keeping your arms straight and engaging your core to keep your posture slightly forward.

Keeping a good sprinting posture will improve your turnover and prevent you from overstriding. Engrave these tips in your mind while doing this workout.