Sprinting Workouts to Get Faster

Benefits of Running Sprints

Sprinting has a number of benefits including:

  • Burn fat
  • Build muscle
  • Improve your heart health
  • Improve endurance and work capacity (run faster and longer)
  • Improve circulation and lung function
  • Improve cognitive function and prevent depression
  • Build mental toughness

In addition to all those health benefits, sprinting can also help you improve your speed, which is a critical aspect of many sports. There are a number of workout options that you can choose from, but here are a few to help you get started.

Remember, part of physical training lies in making sure you are in the right mental state before you begin any sort of training.

While sprinting works in its own to help you build the mental toughness you need to succeed in your sport, you have to focus on your goal. When you’re first starting, it can be difficult to “power through” but you have to keep pushing so you can get stronger and faster.


Hills are a great way to workout because they offer an almost constant resistance. Depending on where you live, finding an appropriate hill may be more difficult. If you are not familiar with something that will work nearby, turn to your favorite search engine, and search for hills in your city.

Even if it’s a bit of a drive away, you can pack up, do the sprints, and then do a full workout in the area before going home. Don’t worry about distance here, since you don’t really know what you will be working with.

Try to find a steep enough hill that will have you nearly out of breath by the time to reach the top, and aim to do 6 to 20 trips up and down the hill. The steeper the hill, the fewer trips you’ll have to make to accomplish your goal.

Flying 30 Meter

Run 10m to build up to 80% of your maximum effort. Then, hold that effort for 30m. The goal here is to work on speed and proper form.

You can do these at any distance, but typically you will max out at 150 meters. Start at 30 and work your way up, and aim for anywhere between 4 and 12 reps.

Whatever you do, keep your total distance between 400m and 500m, and make sure you rest at least two minutes between sprints.

Corners and Straightaways

For this one, you will need a 400 meter track nearby. Check with your local high school, as many areas allow their tracks to be open to the public after school hours and on weekends. Sprint and rest at 1:1 ratio. If you sprint 100m, walk/rest 100m.


Warm up, then sprint for 60 seconds, then walk/jog for 120 seconds. You’ll have more time for rest and recovery with this one, so it’s good for when you can’t find a track.

Power 500s

Run 400 meters in 70 to 80 seconds. Sprint the last 100 meters at full speed. Repeat for a total of five times, resting for a full two minutes between repetitions. Do a half-mile cool down lap.

If you’re brand new to running, ease your way into the program. You wouldn’t go into a gym not having ever lifted weights before and start trying to lift your own body weight, would you?

Running is the same way. You shouldn’t start running for the first time in years and expect to be able to complete a half marathon.

Start small, and increase your distance and/or speed gradually over a period of time. When something becomes less of a challenge, it is time to kick it up a notch.



Hi, I'm Zayn. I am a personal trainer and blogger living in Miami, Florida. Welcome to my blog! Zaynez follows my life and my interests in sports, fitness and healthy living.

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