The Six Week Sprint Challenge

Ready, set, sprint with guest blogger Goldfish Kiss

Health & Fitness // Goldfish Kiss // 04/05/12
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Rebekah of Goldfish Kiss sprinting away

I stumbled on an article titled “The 6 Week Sprinting Solution” geared towards getting your body in beach shape (in case anyone is wondering, sprinting is a total bum lifter). The article calls for six different sprints, six times a week, for six weeks. It’s simple, not very time consuming, is a total fat blaster, and completely intrigues me. So, if anyone is interested, I’m starting today. Here it is if you want to join in on the fun:

Do the following outdoors or on a treadmill. If you have any questions, reference the article.

Weeks 1 and 2:

1. Sprint 20 seconds, rest 10

2. Sprint 10 seconds, rest 20

3. Sprint 15 seconds, rest 15

4. Sprint 20 seconds, rest 10

5. Sprint 15 seconds, rest 15

6. Sprint 10 seconds, rest 50

Cooldown: 4 minute walk
Optional: 15 minute incline walk for extra fat burning

Weeks 3 and 4:

1. Sprint 20 seconds, rest 10

2. Sprint 15 seconds, rest 15

3. Sprint 15 seconds, rest 15

4. Sprint 15 seconds, rest 15

5. Sprint 15 seconds, rest 15

6. Sprint 10 seconds, rest 50

Cooldown: 4 minute walk
Optional: 15 minute incline walk for extra fat burning

Weeks 5 and 6:

1. Sprint 20 seconds, rest 10

2. Sprint 20 seconds, rest 20

3. Sprint 15 seconds, rest 15

4. Sprint 15 seconds, rest 15

5. Sprint 10 seconds, rest 20

6. Sprint 20 seconds, rest 40

Cooldown: 4 minute walk
Optional: 15 minute incline walk for extra fat burning

A few notes:

-Do this in addition to two or three days of full body weight training.

-Sprint = An all out, as fast as you possibly can go run. Which means a thorough warm-up (and stretch) is a must.

-Sometimes less is more. Just because this doesn’t take that long doesn’t mean it’s not working.

…off to sprint.

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