Monday, September 26, 2011

Sprint 8s for Wild Kids & Moms

I read about Sprint 8s in the book Run for LIfe by Roy M. Wallack.  I've been doing this intense 20 minute workout for the last couple of months.  I only do it once a week, typically on Mondays.  Believe me, once a week is enough.   It goes like this:

1. Warm up for 5-10 mins.
2. Sprint 30 secs. Recover 2 mins.
(do this for 8 repeats)
3. Cool down.
If you're like me, this means "go lie down in the backseat of your car until you stop feeling like you might throw up."

Sounds easy, right?  Well, according to Mr. Wallack the key to this workout is the intensity of the sprint.  If you can go longer than 30 seconds, you're not going fast enough.  If it doesn't feel challenging enough, you should go faster.  Don't add more sprints.

Phil Campbell, author of Ready, Set, Go! Synergy Fitness is credited with this workout.  He says that by the 7th repeat you really shouldn't like your life much.

By the way, I run my Sprint 8s but you can do them with your favorite type of cardio.  My swimmer husband says that this workout is great in the pool.

Can you do Sprint 8s with your kids?  I wouldn't recommend that kids should work out at this intensity, but kids do like to run fast.  So, over the summer I took the kids to the track with me. I got my workout in while they got sweaty.

Here's how we do Sprint 8s- the Kid Version:

1. 5-10 min. warmup- Travel around the track any way you want. Hop, skip, jump or do cartwheels down the 50-yard line.
2. Run fast for 30 seconds! Move around the track for 2 mins.
The only rules are that you must move & you must be having fun. Other than that, anything goes.
(do this for 8 repeats while observing that Mom looks pretty sweaty and awful)
3. Ask Mom to take you for ice cream while her defenses are down.

Have you ever included your little runners in your workout?
Do you secretly think you're tough if you feel like you might vomit during a workout?


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