Recommend me a Sprinting Drill!

utkik

Hi everyone,

I've been scouring the interwebz for a good sprinting drill, and every site I've visited has something different, sometimes polar opposites. I don't want to waste my time on a sprinting drill if I can be more productive doing a different one.
I've seen some sites that recommendfast/slow 400m, and others that say sprint 25m and rest for 3 minutes. In other words, I'm totally lost here...
So I'm hoping people can offer some advice, particularly if it's tried and tested!

So here's what I have in mind:

• It will be once a week
• 30 - 40 minutes excluding warmup, cooldown etc
• mainly for rugby, but also to try and improve my 10k pb
• the harder the better!
• I can use a track, which probably makes it easier (or does it?)

If you have any advice on the best formula to get the most out of the time, or any websites that you think will do the job, then I'd appreciate it.

As I said, as I can only do one session a week, I want to make the most of it!

Cheers, utkik.

RoyMcC

You're asking for an all-round workout it seems to me, if you're hoping to improve both top-end speed and 10k endurance! You'd normally have two quite different sessions (not drills, which are generally specific warm-up exercises.) Probably why you're getting different answers.

Here's one I find both hard work and fun - down the ladder from 400m. All to be done at 90% effort.

400m (2min recovery)
300m (90sec)
200m (60sec)
100m

Ten minutes break, repeat x 2. You'll know you've been in a workout afterwards.

utkik

Thanks for that Roy, much appreciated. Looking froward to trying it out now!