This is a sponsored collaboration between me and adidas. All text and opinions are my own. Photography by Maribel Morales.
Hey fam! If you’ve been keeping up with my training at Oakfit, you all know I’ve been lifting heavy. I really enjoyed sharing my fitness journey and some of the really cool stuff I’ve been doing to stay strong mentally and physically. The last time I partnered with adidas, I shared 5 Reasons to Roller Blade on the Katy Trail and I’m stoked to partner with them again. Today, sharing a great sprint workout that my coach shared with me. It’s great for conditioning and fat loss in between all the strength work I’ve been doing.
There’s a great running track in Dallas called Germany Park in University Park by SMU and it’s absolutely gorgeous and well kept. I also really loved how spacious it is and it’s motivating to see others out there walking or working out as well. I’ve never been an endurance runner, but I do love sprints. It’s explosive and demands all my energy in one burst. I’m also competitive and this is just SO my jam. Before getting into the sprint workout I have for you, you’ll need to warm up really well. The last thing anyone needs is to pull something because you aren’t warmed up enough.
Warm up Properly
I highly recommend warming up with walking lunges, shuffle lunges, a-skips, or even use resistance bands to help warm up your hips. I shared some dynamic exercises you can do in this post to give you an idea. Don’t skip the warm up because it’s the best way to avoid injuries before sprinting.
Here’s the sprint workout that my coach put together for me and I’ll break it down for you.
Sprint Workout:
A. Run @ 90% x 3-4 x 20s rest 90s
B. Run @ 90% x 4-6 x 10s rest 60s
C. Run @ 100% x 3-4 x 5s rest 60s
D. Run @ 60-70% x 2 x 2 minutes rest 3 minutes
I know it looks like a crazy chemical formula, but it’s pretty simple. Here’s how to read it:
A. Run @ 90% x 3-4 x 20s rest 90s
You’ll run at 90% speed for 3-4 sets for only 20 seconds. Rest for 90 seconds. Rest is active recovery, so you’ll be walking. No stopping.
B. Run @ 90% x 4-6 x 10s rest 60s
You’ll run at 90% speed for 4-6 sets for only 10s. Rest for 60 seconds. Rest is active recovery, so you’ll be walking. No stopping.
C. Run @ 100% x 3-4 x 5s rest 60s
You’ll run at 100% speed (your absolutely max) for 3-4 sets for only 5 seconds. Rest for 60s. Rest is active recovery, so you’ll be walking. No stopping.
D. Run @ 60-70% x 2 x 2 minutes rest 3 minutes
You’ll run/job at 60-70% speed for 2 sets for only 2 MINUTES straight. Rest for 3 mins. Rest is active recovery, so you’ll be walking. No stopping.
A common question I get is, “How far do I run?”. It’s not about distance for this workout. It’s about time. You’ll need a timer, whether it’s your phone or watch to get through this workout. You’ll do all of Set A, 3-4 times first. Then move on to B, C, and D.
Definitely make sure you bring water and be wary about heat. I really enjoy running sprints because it reminds me what my body is capable of doing. I feel so alive!! Wearing the right gear is also a huge for me. I have certain shoes and articles of clothing for particular workouts. For this workout, I was felt super comfortable in the Don’t Rest Alphaskin Sports Bra in Clear Mint and the Alphaskin Sport Short Tights in black. I wear both in XS and they didn’t move during the workout, which is exactly what I’m looking for.
Of course, finding the right shoes is essential and I did my sprints in the Ultraboost in Cloud White. These are my first ULTRABOOSTs and they live up to the hype. They’re so comfy!!! Can’t say, I’ll be able to keep them clean for very long. Ha!
Hope you guys found this sprint workout and blog helpful! It’s definitely a great one to incorporate into your workouts and can be done every 5-7 days. Drop a comment if you have any questions!
