Begin with 5-10 minutes of light cardio (e.g., jogging, dynamic stretches, or mobility drills) to prepare your muscles and joints for high-intensity effort.
Run at 85-100% of your maximum effort for a set distance (e.g., 50-100 meters) or time (e.g., 20-30 seconds), focusing on explosive power, posture, and stride control.
After each sprint, walk or lightly jog for an active recovery period—usually 1-2 times the length of your sprint (e.g., sprint 30 seconds, walk 60-90 seconds).
Repeat the sprint-recovery cycle for the desired number of intervals (e.g., 6-10 rounds). After finishing, cool down with light jogging and static stretching to aid recovery.
Date Published: Sept 7, 2025
Last Updated: Nov 2, 2025
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