Sprints ... what sort of regime?

Had this in the running section, and it seems to be dead on its feet

I'm trying to come up with a way to target anaerobic endurance, so thought sprints once a week on top of my other stuff might help...

Other stuff being martial arts once a week, and was running twice a week, but dropping a run for this, and extending the remaining run

I used to do them before, 90m sprints, would jog to the place I would do them as a warm up ....

Initially it would be 4 or 5 sprints, where I would do 90m, and walk (at first) back, but as I got fitter, I would lightly jog back to the start...

I would try add a length each week... I maxed out at 14 sprints and jogging back before I gave it up years back

Would this be a valid approach? I'm not looking for times or anything, I just want to exert myself at 100% and improve overall anaerobic endurance...

I saw great results when I did it previously, but I'm aiming to do this over the whole year and not quit after 4 or 5 months

Any glaringly bad issues with the above?

Black Sheep

What age are you?

Sprints are valid at all ages, but volume can be a bit trial and error. Warm ups are non negotiable, especially after 30.

https://www.andybaker.com/should-older-guys-run-sprints-for-conditioning/?fbclid=IwAR3fAJFxNYsDRq7DKCC7q2xECauDj8KZ9BZj1yBAr8EfvhKKgLNQRPo9R7g

https://www.boards.ie/discussion/comment/118084058#Comment_118084058

30's, article is fantastic, thank you!

silverharp

Its something I do in the local park, I just run the width of the pitch 9 or 10 times, Prob about ~60m. My only thought about it was it probably doesnt tax me near my limit as I would be worried about straining something. I cant think of better intervals than the Gym rowing machines, set it to 20 or 30 seconds X 10 and you can push it to your limit.

https://www.boards.ie/discussion/comment/118084483#Comment_118084483

I was the same, I never really ran 100% rate, but I built it accumulatively.....

So, I'll be dying for the first few weeks and walking between them, but as I get fitter, I'll start jogging back, when I hit all the lengths that I am doing, and able to job back between them, I'll add a length etc.... this will easily get me to 5 or 6 months and only being at 10-14 lengths.

The rowing machine is a good suggestion.... that and a swim could be a very good alternative... I'm a sucker for convenience though and can be out, back and showered in about 45 mins with sprints.... gym, even just to row, is easily over an hour of effort to and from the house.

silverharp

https://www.boards.ie/discussion/comment/118084628#Comment_118084628

do the sprints, its its own thing, if you have a few weights at home its worth complementing with doing some weighted hamstring stretching, calf etc. another idea for in between sprints, sideways running (if thats the right term).

I go jogging with a mate once every other week or so but was actually disappointed out little carryover from gym cardio to ordinary jogging , I was huffing and puffing like I was starting a couch to 5K even though at the time I could do a 50km cycling into wicklow, so its all good