sprint routine for beginner

TKD SC

Hi,
I was looking for a simple sprinting routine for a beginner at sprinting. Hard to find anything online!
I do martial arts, weights, and currently 3 mile runs each week. I've done marathons before, so more used to the longer distances! I want to try to work in a basic sprinting workout into my weekly routine. Any ideas / a simple plan to follow would be much appreciated. I'll probably just do it on a pitch down from work at lunch time. About a 5 min run there and back, and so would be able to spare 15min to the workout. I know it's short but that's all I have time for at lunch. I currently do a 3 mile loop in about 23m45s.

Thanks
Simon

RayCun

Diagonals on the pitch.
Start at one corner, run to the opposite corner. Take a running start, and accelerate over 5 seconds or so to about 90% of your max speed, and hold that speed to the corner. Slow down gradually (ie. don't hit the brakes), then jog to another corner and go again. Do ten of these.
At your fastest speed, concentrate on your running form - body erect, shoulders relaxed, arms pumping, hips straight, knees high, landing on the front of your foot. (It's easier to concentrate on one of these each rep) If you find yourself tensing up, you're going too fast.

Pisco Sour

6x150m sprints with a slow walk back break (4 minutes) in between each rep. If you are wanting to do proper sprint sessions then don't be jogging between reps. Get the full recovery and walk back slowly.

RayCun

Does the OP actually want sprint sessions though? What are the target races TKD?

Pisco Sour

RayCun wrote: »

Does the OP actually want sprint sessions though? What are the target races TKD?

Think more info is needed.

TKD SC

RayCun wrote: »

Diagonals on the pitch.
Start at one corner, run to the opposite corner. Take a running start, and accelerate over 5 seconds or so to about 90% of your max speed, and hold that speed to the corner. Slow down gradually (ie. don't hit the brakes), then jog to another corner and go again. Do ten of these.
At your fastest speed, concentrate on your running form - body erect, shoulders relaxed, arms pumping, hips straight, knees high, landing on the front of your foot. (It's easier to concentrate on one of these each rep) If you find yourself tensing up, you're going too fast.

Thanks. How long should the distance be roughly from corner to corner (where I'll be going isn't a proper pitch - just a green open space sort of area)? ABout 100m? I can map out a sort of rectangle area and do it, sounds good and will get me started into it. Cheers.

TKD SC

Hi,
No target races as such. As I said, I've done longer distance races and am used to them. I'm even ok at the 1 mile (got it to 5m45s before - well, that's ok for me anyway!!). But just never done much sprinting. It's not for races though. It's really more for my martial art training, to help with some explosive power and speed. Plus as something different to my lunch time 3 mile loop to do, acting as a good HIIT session in itself also.
Any other q's, let me know.
Thanks very much for the help guys.
Simon

RayCun

About 100m, yeah.
While the diagonals are good for HIIT and to fill your lunchtime run, they're not going to do anything for explosive power. Pisco's session would be better for that, because you have the full recovery between runs.

(tbh, I can't see how any running training will improve martial arts speed, but there you go)

TKD SC

RayCun wrote: »

About 100m, yeah.
While the diagonals are good for HIIT and to fill your lunchtime run, they're not going to do anything for explosive power. Pisco's session would be better for that, because you have the full recovery between runs.

(tbh, I can't see how any running training will improve martial arts speed, but there you go)

Who knows! But, I'll give them a go anyway! Either way, would like to do a bit of it as part of my general fitness training one way or the other. Will try both of your workouts and see how I get on...first one tomorrow!

Pisco Sour

TKD SC wrote: »

Who knows! But, I'll give them a go anyway! Either way, would like to do a bit of it as part of my general fitness training one way or the other. Will try both of your workouts and see how I get on...first one tomorrow!

Ease yourself into this or you will end up in a world of pain at best, or injured at worst.

TKD SC

Pisco Sour wrote: »

Ease yourself into this or you will end up in a world of pain at best, or injured at worst.

Will def do that - don't want to pull a hamstring due to doing something stupid and be out of action. Not worth it - I'm very injury conscious now in all my training. Thanks though - will ease in and build up slowly...