Unleashing the Sprinter Within: Sprinting Schedule And Sprinting Training Guide

Sprinting is not just an activity confined to the world of elite track and field athletes. Regardless of your athletic pedigree, integrating sprinting into your fitness regimen can help build speed, power, endurance, and cardiovascular health. In this article, we’ll delve into the myriad benefits of sprinting and lay out a beginner-friendly sprinting schedule to get you started.

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Sprinting Benefits

Sprinting is an explosive form of running that can vary in distance, from the 60-meter indoor sprints to the 400-meter dash. Here’s why it’s an excellent addition to any fitness program:

Cardiovascular Benefits

Sprinting is an anaerobic activity, meaning it relies on energy sources stored in the muscles rather than oxygen. However, the intense nature of sprinting causes the heart to pump blood faster to supply the muscles with the oxygen they need post-sprint. Over time, this has multiple benefits:

  • Heart Health: Regular sprinting can increase the strength and efficiency of your heart. A strong heart can pump more blood with fewer beats, reducing the risk of hypertension and other heart-related diseases.
  • Increased VO2 Max: This refers to the maximum amount of oxygen one can use during intense exercise. A higher VO2 max implies better endurance and overall cardiovascular fitness.
  • Improved Circulation: As blood flows more rapidly, it helps in better oxygen and nutrient delivery to various body parts and efficient removal of waste products.

Muscle Building

The rapid acceleration and deceleration involved in sprinting stimulate the fast-twitch muscle fibers. These fibers are responsible for quick, powerful movements:

  • Leg Muscles: Sprinting intensely activates the quadriceps, hamstrings, glutes, and calves. Over time, this can lead to more toned and defined legs.
  • Core Activation: Maintaining stability during a sprint requires significant core engagement. This means not just the abs, but also the obliques, lower back, and even muscles deep within the core.
  • Upper Body Engagement: Though not as prominent as the legs and core, the arms play a pivotal role in propelling the sprinter forward. The rhythmic swinging aids in momentum and balance, involving the shoulders, upper back, and arms.

Calorie Burning

Sprinting is a high-intensity activity that can burn a significant number of calories in a short period:

  • Post-exercise Oxygen Consumption: After a sprint, your body works to restore itself to its resting state, burning calories in the process. This phenomenon, often referred to as the “afterburn” effect, means you continue to burn calories after the workout is over.
  • Fat Oxidation: Some studies suggest that high-intensity training like sprinting can increase the rate at which your body oxidizes fat, making it a potent tool for fat loss.

Bone Health

Physical activities that involve weight-bearing or impact, like sprinting, promote bone health:

  • Bone Density: The repetitive impact on the bones during sprinting stimulates bone-forming cells, leading to increased bone density. This can be particularly beneficial in combating conditions like osteoporosis.
  • Joint Health: While it’s crucial to ensure proper form and avoid overtraining, regular sprinting can also strengthen the tendons and ligaments surrounding joints, offering protection and improved function.

Mental Fortitude

The challenge of sprinting is as much mental as it is physical:

  • Resilience: Pushing through the discomfort of an intense sprint can train your mind to handle other challenging situations, building resilience.
  • Focus: Sprinting requires a high level of concentration, from maintaining proper form to pushing yourself to the finish line. This kind of intense focus can be beneficial in other areas of life.
  • Stress Relief: Physical activity, including sprinting, triggers the release of endorphins – the body’s natural painkillers and mood elevators. This can help reduce stress and anxiety, promoting a sense of well-being.

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The Sprinter’s Schedule

For someone new to sprinting, it’s essential to ease into it to avoid injuries. The following is a 4-week beginner’s sprinting schedule that will lay the foundation for more advanced routines:

Week 1: Introduction

    • Warm-up: 10-minute light jog, followed by dynamic stretches (leg swings, high knees, butt kicks).
    • Sprint: 4×30 meters at 60% max speed. Walk back to the start after each sprint.
    • Cool down: 5-minute walk and static stretching.
    • Warm-up: 10-minute light jog and dynamic stretches.
    • Sprint: 4×40 meters at 65% max speed. Walk back after each sprint.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 4×50 meters at 70% max speed. Rest for 1-2 minutes between sprints.
    • Cool down: Walk and stretch.

Week 2: Building Endurance

    • Warm-up: 10-minute jog and stretches.
    • Sprint: 6×40 meters at 70% max speed. Walk back after each sprint.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 6×50 meters at 75% max speed. Rest for 90 seconds between sprints.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 5×60 meters at 75% max speed. Rest for 2 minutes between sprints.
    • Cool down: Walk and stretch.

Week 3: Increasing Intensity

    • Warm-up: 10-minute jog and stretches.
    • Sprint: 6×50 meters at 80% max speed. Rest for 90 seconds between sprints.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 5×60 meters at 85% max speed. Rest for 2 minutes between sprints.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 4×70 meters at 85% max speed. Rest for 2-3 minutes between sprints.
    • Cool down: Walk and stretch.

Week 4: Test Week

    • Warm-up: 10-minute jog and stretches.
    • Sprint: 5×60 meters at 90% max speed. Rest for 2 minutes between sprints.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 4×70 meters at 90% max speed. Rest for 2-3 minutes between sprints.
    • Cool down: Walk and stretch.
    • Warm-up: Jog and stretches.
    • Sprint: 3×100 meters at 90% max speed. Rest for 3-4 minutes between sprints.
    • Cool down: Walk and stretch.

After completing this 4-week program, you’ll be better positioned to explore more advanced sprinting techniques and workouts.

the beginning of every workout should start with

Safety Tips for Sprinting

Proper Footwear

The importance of proper footwear for sprinting cannot be overstated:

  • Injury Prevention: Running in ill-fitted or worn-out shoes can lead to a myriad of injuries, from shin splints and blisters to more severe ailments like stress fractures and ligament injuries.
  • Performance Enhancement: The right shoe can help improve running biomechanics, ensuring optimal foot strike and weight distribution, leading to better performance.
  • Specialized Shoes: There are shoes specifically designed for sprinting that provide grip, support, and lightweight responsiveness, especially for track events. These can be particularly beneficial if you’re sprinting on a track or specific terrain.

Stay Hydrated

Hydration plays a critical role in sprinting:

  • Muscle Function: Dehydrated muscles can cramp or strain easily. Ensuring adequate fluid intake maintains muscle elasticity and function.
  • Temperature Regulation: Sprinting generates a lot of heat, and the body sweats to cool down. Adequate hydration ensures effective cooling, reducing the risk of heat-related issues.
  • Recovery: Hydration aids in flushing out toxins and facilitating nutrient distribution, crucial for post-sprint recovery.

Listen to Your Body

Tuning into your body is key for safe sprinting:

  • Differentiate Pain from Discomfort: While discomfort is part of pushing one’s limits, sharp or persistent pain is a warning sign. Ignoring such signs can lead to chronic injuries.
  • Rest and Recovery: Overtraining can lead to burnout and injury. If your body feels excessively fatigued, it might be signaling the need for rest.
  • Seek Medical Advice: If you experience unexplained or persistent pain after sprinting, it’s essential to seek medical advice to prevent potential long-term damage.

Gradual Progression

Diving headfirst into intense sprinting without preparation can be harmful:

  • Build a Base: Start with a foundation of aerobic fitness and gradually introduce sprinting to allow your muscles, tendons, and ligaments time to adapt.
  • Increase Intensity Slowly: Each session shouldn’t be a maximum effort. Start at a lower intensity and gradually increase it over weeks to build strength and stamina.
  • Avoid Overtraining: Especially for beginners, sprinting every day is not recommended. Incorporate rest days and other forms of exercise to give specific sprinting muscles time to recover.

Warm-up and Cool Down

Both these phases are crucial for a safe sprinting session:

    • Increase Blood Flow: A good warm-up increases blood circulation, prepping the muscles for the activity ahead.
    • Flexibility and Range of Motion: Dynamic stretches during a warm-up can improve flexibility and joint range of motion, reducing the risk of strains and sprains.
    • Mental Preparation: Warming up also mentally prepares you for the workout, allowing you to focus and strategize.
    • Prevent Dizziness: Stopping abruptly after intense activity can lead to dizziness or fainting. Cooling down helps in gradually reducing the heart rate.
    • Reduce Muscle Stiffness: Incorporating static stretches post-sprint can alleviate potential muscle tightness and soreness.
    • Recovery: Cooling down facilitates the commencement of the recovery process, ensuring you’re ready for your next workout.

By adhering to these safety tips, you not only reduce the risk of injuries but also enhance your sprinting performance, making each session more productive and enjoyable.


Sprinting offers an array of physical and mental benefits. By incorporating structured training and adhering to safety protocols, you can make the most out of your sprinting endeavors. Whether you’re aiming to shave off a few seconds from your 100-meter dash or just looking to add variety to your workouts, sprinting can be a game-changer. Embrace the challenge and watch as it transforms not just your fitness level but also your mental tenacity.

-Terry Asher

Terry Asher

After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!

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