The Hills
January 27, 2010 by Joe Gigantino
I have to be honest, I’m not super excited about doing today’s workout but I know how important power and endurance is for overall fitness stamina and strength. Sprinting hills is one of my worst nightmares. It reminds me of my football days at Fresno State. But the feeling I get when it’s all over is unbelievably rewarding! Not to mention if you fit in these sprint workouts into your regular workout routine, you will see amazing results in your legs; sleek, strong and sexy legs!
Warm up: jog 800 meters (or 2 laps at 50%), 20 air squats, 20 push ups, 20 knees to elbows, then run 400 meters at 60%
Sprint Workout Routine:
- Most of you will be using a treadmill, but if you have that dreaded hill in your neighborhood, back yard or by your club, use it!
- 400 meters or 1 lap at 10% elevation & as fast as you can go – your max! The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace.
- repeat this 7 times!
- These are max effort sprints so please make sure you are really warmed up before going 90 – 100%. If you are using a treadmill record your time at the end of the 7th sprint, you don’t need to add the 3 minute rest.
Thought for Today: Friendship, what does that mean to you?
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Believe it or not I actually love doing hill sprints! I think i might be crazy too because i love stadiums they way they kill my body!
I actually like to run stadiums too, but at night or early in the morning. Not always safe, but I do love it.
This was a great workout! I like getting out and running the hills, but this one i did on the treadmill!
Made it through 3 intervals on the treadmill today, will attempt 4 tomorrow. Think this will actually help me with my spinning class. Thanx for sharing your knowledge.