1
10sec sprint
20sec rest
5 sets
2
40 squats
40 calf raises
throughout the day
3
1min run
30sec sprint
3 sets
4
upperbody workout
5
10sec sprint
10sec rest
7 sets
6
60 squats
60 calf raises
throughout the day
7
1min run
30sec sprint
4 sets
8
upperbody workout
9
20sec sprint
20sec rest
5 sets
10
80 squats
80 calf raises
throughout the day
11
2min run
30sec sprint
3 sets
12
upperbody workout
13
20sec sprint
10sec rest
7 sets
14
100 squats
100 calf raises
throughout the day
15
2min run
30sec sprint
4 sets
16
upperbody workout
17
25sec sprint
20sec rest
5 sets
18
120 squats
120 calf raises
throughout the day
19
2 min run
30sec sprint
5 sets
20
upperbody workout
21
25sec sprint
10sec rest
5 sets
22
140 squats
140 calf raises
throughout the day
23
3min run
30sec sprint
3 sets
24
upperbody workout
25
30sec sprint
20sec rest
5 sets
26
160 squats
160 calf raises
throughout the day
27
3min run
30sec sprint
4 sets
28
upperbody workout
29
30sec sprint
10sec rest
5 sets
30
3min run
30sec sprint
5 sets
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Success in sprinting requires you to increase your lactate threshold. When you sprint there is a switch in the muscles you use from slow twitch (type I) to short twitch (Type II) muscle fiber. The switch brings a change in the way muscle fibers use the fuel and leads to an increase in lactic acid build-up (the familiar burn). The point at which this switch happens is called your lactate threshold. The running in this workout is designed to help you increase that so it happens at a slightly later stage than your ‘normal’.

To succeed you need to run at full blast, although you may end up feeling like your arms and legs are made out of lead and are unresponsive, you just need to keep on going until your run time ends. That way you are extending the point at which the burn kicks in. In the much shorter time of your sprint this means you are extending your ability to sprint without feeling muscle fatigue kick in. 

30-Day Sprintathlon

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