Exercises that include fast running or sprints for short periods followed by relatively long rest times help improve your speed and strength because they develop muscle fibers, build muscle, and improve heart rate. Below we'll explain the best ways to use these exercises to shape your body.
1- Beginner running program
This exercise is easy for anyone to do as it helps increase your speed. Try to match your running speed in the first round with every other round no matter how many rounds you do.
How to perform this exercise:
Run slowly for one minute then run at your max speed for 30 seconds. Repeat this for 6 to 8 rounds.
2- Sprint exercise
This exercise trains the nervous system and improves max speed and strength by running very fast and intense for a short time with long rest periods between sets.
How to do this exercise:
Run at 85% of your max speed for 0 1 to 12 seconds, then rest for 90 seconds by walking or jogging slow. Repeat this exercise 3 times.
Run at 95% of your max speed for 0 1 to 12 seconds, then rest for 90 seconds by walking or jogging slow. Repeat this exercise 5 times.
3- Hill running workout
To do this workout you need a steep hill about half a kilometer long. Try to split your effort while running up and use the down part to rest your muscles. Don’t underestimate the fast run at the end because it helps with running form and stretches your leg muscles and improves your efficiency.
How to do this exercise:
Run fast up to a third of the hill then jog down slow. Then run fast for two thirds of the hill then jog down slow. Then run fast the whole hill then jog down slow. Rest for 2 minutes then do fast runs up the hill in 4 sets of 20 seconds followed by a slow jog down.
4- Fast countdown workout
While doing this exercise, your brain realizes you're running faster since the distance you cover is shorter, so it boosts blood flow in your vessels and muscles, helping you run faster.
How to do this exercise:
Run 600 meters or for 90 seconds at 80% of your max speed, then walk or jog lightly for two minutes. Repeat the exercise two or three times.
Run 400 meters or for 60 seconds at 90% of your max speed, then walk or jog lightly for 90 seconds. Repeat the exercise two or three times.
Run 200 meters or for 300 seconds at 100% of your max speed, then walk or jog lightly for one minute. Repeat the exercise two or three times.
5- Endurance race exercise
In this exercise, instead of running slower than your max speed, you'll try to keep running at top speed for longer. This trains your body to get comfortable running fast.
How to do this exercise:
Run for 18 to 22 seconds. At 90% of your max speed, then jog lightly for 90 seconds to rest your muscles.
Run for 18 to 22 seconds. At 100% of your max speed, then jog lightly for 90 seconds to rest your muscles. This completes one set. Repeat the exercise three more times and increase sets when the workout feels easy.
6- Power sprint workout
This exercise boosts endurance because 200 meters is an easy distance to cover fast without stopping. Jogging lightly for 200 meters after sprinting at max speed rests your muscles so you can run the next 200 meters fast too.
How to do this exercise:
Run at your max speed for 200 meters, then jog lightly for 200 meters. You can do 15 sets or more depending on your fitness level.
7 - Pyramid running or sprinting exercise
This workout gradually increases your speed until you reach max speed at the end of the set. Then you slowly return to the start point by jogging lightly. The light jogging time is twice the max speed running time, which helps you always feel rested and ready for the next set.
How to do this exercise:
Run for 30 seconds at your max speed, then jog lightly for a minute. Run for 45 seconds at your max speed, then jog lightly for 90 seconds. Run for one minute at your max speed, then jog lightly for two minutes. You can repeat this exercise for 4 sets or more depending on your fitness level.
