Interval Sessions
Pace
Speed

Sprint Power

Hard
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About this session

Ten near-maximal sprints with full walking recovery. Builds power and stride strength rather than fatigue.

Session structure

  1. Warm-up15 min warm-up at easy pace
  2. Main set10 × 20 s at near-maximal sprint with 3 min walking recovery
  3. Cool-down10 min cool-down at easy pace
  1. 115 min warm-up at easy pace
  2. 220 s at near-maximal sprint
  3. 33 min at walking
  4. 420 s at near-maximal sprint
  5. 53 min at walking
  6. 620 s at near-maximal sprint
  7. 73 min at walking
  8. 820 s at near-maximal sprint
  9. 93 min at walking
  10. 1020 s at near-maximal sprint
  11. 113 min at walking
  12. 1220 s at near-maximal sprint
  13. 133 min at walking
  14. 1420 s at near-maximal sprint
  15. 153 min at walking
  16. 1620 s at near-maximal sprint
  17. 173 min at walking
  18. 1820 s at near-maximal sprint
  19. 193 min at walking
  20. 2020 s at near-maximal sprint
  21. 2110 min cool-down at easy pace