Speed Workouts X 3

A trio of efficient sprint workouts to help you build serious fitness, fast.

Speed x 3

Sprinting is literally the speediest way to get in better shape. “There is no more athletic or metabolically intensive activity a person could do than to sprint,” says Mike Young, PhD, CSCS, an elite USA Track & Field Level 3 coach and director of sports performance at Athletic Lab in Cary, N.C. “It burns fat, builds lean muscle and naturally increases human growth hormone.”

Present in our bodies throughout our lifetimes, our levels of human growth hormone (HGH) typically decline as we age. The hormone is important not only in helping us maintain a more youthful appearance, but also in improving bone density and immune system function. And these are just a few of the reasons that sprinting does your whole system good.

Postsprint, your system continues to burn fat at an increased rate for up to 48 hours. “Jogging is like lighting a small match. It’ll burn some fuel while it’s lit. Sprinting, on the other hand, is like setting a bonfire that will continue to burn all night long,” says Young.

In addition to burning more fat, sprinting helps develop stronger, leaner hips and legs. Sprinting will also improve your running economy, translating to improved distance work, Young explains: “When endurance athletes do a little sprinting, it increases their ability to run efficiently and they utilize less oxygen when training aerobically.”

Sprints don’t necessarily have to involve running, though. Bicyclists, swimmers and others also benefit from sprint work, because practicing any high-intensity movement grooves new patterns into your neuromuscular system.

The more you sprint, the better your body gets at figuring out which muscles to switch on and off, and when. As your body adapts, your nervous system gets more efficient at recruiting the right muscles and contracting them faster. Net result: improved power output, intermuscular coordination and efficiency in virtually any activity.

Ready to go? Turn the page for three sprint workouts designed by Young, who’s worked with sprinters Dallas Robinson and Dennis Boone, high jumper Joe Kindred, and baseball player Andres Torres. Two are best performed on a track or a field where you can measure off distances easily, and the third requires a long set of stairs. You can sprint one to three times a week, but build your speed and frequency gradually. If you’re just getting into shape, start by performing the warm-up on its own for a couple of weeks.

Dynamic Warm-Up

Before getting started, spend 10 minutes doing this dynamic warm-up, which will not only increase your core body temperature, but will also prepare you for the ballistic nature of sprinting.

100-meter skip

100-Meter Skip
Push off the ground and lift your knee, one leg at a time, just like you did as a kid on the playground.

600-meter jog

600-Meter Jog
Jog at a slow pace — you’ll have plenty of time to kick up the speed later.

50-meter alternating gallop

50-Meter Alternating Gallop
Like a kid riding a stick horse, lead with one foot for two galloping steps, then lead with the other, alternating sides for the duration.

50-meter pickup run

50-Meter Pickup Run
Run for three steps, then reach down and touch the ground, as if trying to pick something up. Repeat.

50-meter skip lunge
50-Meter Skip Lunge
Skip with your left leg, and then land and lunge with the right. Alternate sides.

50-meter shuffle step

50-Meter Shuffle Step
Without allowing your feet to touch or cross, shuffle 25 meters to the left and then 25 meters to the right.

50-meter backward jog

50-Meter Backward Jog
Simply jog backward (making sure you have a clear path behind you).

80-meter high-knee jog

80-Meter High-Knee Jog
Jog for 40 meters, lifting your knees as high as you can. Rest a moment, then repeat the movement for another 40 meters.

Workout No. 1: Walk-Balk Sprints

For those new to sprinting, this interval workout is a good place to start.

If you’re running on an outdoor track, remember that each straightaway is 100 meters long. If you’re on an indoor track, find out how many meters it is.

Walk-back sprints

1. Sprint 100 meters.

2. Walk back to where you started, and get ready to run again.

3. To kick your sprint speed up a notch, take a longer rest between sets — about a minute after you catch your breath.

4. Work your way up to 10 sprints (and in the meantime, stop when you feel you can’t take any more).

Workout No. 2: There-And-Backs

Mark out 10-, 20-, 30- and 40-meter intervals at your track with cones or pieces of tape. Exact distances aren’t important: A large step is approximately 1 meter, so simply take 10 large steps and mark the interval. Repeat this for the 20-, 30- and 40-meter intervals.


1. Start by sprinting out to the 10-meter mark, and then turn around and sprint back to the start.

2.Next, continue on to the 20-meter mark and back.

3.Then, sprint out to the 30-meter mark and back.

4.Finally, sprint to the 40-meter mark and back.

5.Rest for three minutes before repeating. Work your way up to four sets.

Workout No. 3: Stair Repeats

Walk up 20 to 25 steps of stairs (stadium steps, indoor and outdoor staircases all work fine), and set a marker at the top so you’ll know your turnaround point.

Stair repeats

1. Run up 20 to 25 stairs as quickly as you
safely can.

2. Walk back down the steps slowly for

3. Repeat. Work your way up to 12 sets.

is a freelance writer and the managing editor of Performance Menu: Journal of Health and Athletic Excellence.

Leave a Comment

Subscribe to our Newsletters

Newsletter Signup
Weekly Newsletter
Special Promotions