1 MILE TRACK WORKOUT – SPRINTS

TRACK WORKOUT #1

Adapted from and photo credit by BodBot

warm up: split stance pec mobilization with staff
2 x 8

warm up: walking pull backs
2 x 8

warm up: overhead lunge walk
2 x 8

plank
3 x 20 seconds

hand stand (or shoulder-press) push up
4 x 8

kneeling hip extension
4 x 8

side bridges – straight arm, elevated leg, isometric
3 x 20 seconds

isometric no-equipment bicep curls
4 x 20 seconds


running – 70% sprints
3 x 400 meters

cool down: calf wall stretch
2 x 25 seconds
running – 100% sprints
4 x 100 meters

cool down: standing quadricep stretch
2 x 25 seconds

cool down: lunge stretch
2 x 25 seconds

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