Show me a 45min jog sprint workout on a track
Sources:
A 45-minute jog-sprint workout on a track can effectively build both speed and endurance. Here's how you might structure such a workout, incorporating insights from experts:
Warm-Up (10 minutes)
- Easy Jog: 5 minutes at a relaxed pace to warm up your muscles and joints.
- Dynamic Drills: 5 minutes of drills such as leg swings, high knees, and butt kicks to prepare for the sprints.
Main Workout (30 minutes)
Strides with Jogging Intervals
- Strides: Perform 4 x 100m strides, where you sprint 100m at about 70-80% of your max effort, using a jog for 100m as recovery between each stride. This turns strides into a more continuous effort without full recovery, improving both speed and aerobic capacity 1 .
400m Sprint Intervals
- Sprint 6 x 400m: Run 400m at 90-95% effort.
- Recovery: After each 400m, jog/walk 200m. This recovery should be easy enough to prepare you for the next sprint while keeping your heart rate up.
This combination of strides followed by 400m intervals helps increase your foot speed and simulates race conditions where you need to alternate between quick bursts and recovery.
Cool Down (5 minutes)
- Easy Jog: 5 minutes at a relaxed pace to lower your heart rate and cool down.
- Static Stretching: Focus on stretching major muscle groups, especially your legs, to prevent injury and improve flexibility.
Additional Tips
- The track is ideal for workouts because it allows for precise distance measurement and a fast, low-impact surface 2 .
- Remember, the key to effective sprint training is maintaining high intensity with sufficient rest to allow full effort on each repetition 3 .
This workout is designed to improve both speed and aerobic capability, crucial for any runner looking to enhance performance. Adjust the intensity and volume according to your fitness level, and consider consulting with a coach for personalized adjustments.
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