Off Week - Sprint Training

Well my speed has definately picked up, but that hasn't helped my endurance at all. I was getting cramps and very winded by the time I was done. But damn I feel good. I love running in this Spring(ish) weather.


5 min jog (4 out of 10 effort)
1 min walk (2/10 effort)
30 sec sprint (8/10 effort)
1 min walk (2/10)
30 sec sprint (10/10 effort)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (10/10)
1 min walk (2/10)
30 sec sprint (8/10)
1 min walk (2/10)
5 min jog (4 out of 10 effort)


Now I still had a cold, but if you remember one of my earlier articles its ok to continue to train as long as the symptoms of whatever you have are above the neck. It just caused my endurance to slip a little, and I was hacking up some pretty gross stuff whilst sprinting.