sprinting / HIIT

[Riddlah]

When it comes to sprinting and interval programs, I always see them designed for gym equipment like stationary bikes and treadmills. But what about if you are doing a program outside, like in a park or track? I have a nice park near my house and I want to start using it for sprints. Does anyone know of a good program? Like sprint distance or time, rest times between sprints, length of entire workout (through progression from beginner to experienced), etc....

I haven't sprinted extensively for a long time now so I would pretty much be at the beginner level. I can jog forever, but it's dull and just makes me skinny. I'm trying to stay lean while keeping my leg muscles as thick as possible. I use the NROL weight training program. I'm 5'11", 185, 34 years old.

[Lost Dog]

Be careful. If you're not well trained in sprinting and/or fully warmed up, you could pull a hamstring in an all out sprint. If you have hills nearby, hill sprints are safer for the average joe.

Bodybuilding.com - Charles Staley & Keats Snideman - Why Hill Sprints Are The Fastest Way Of Getting Strong, Fast, And Lean.

The hills by me aren't quite as steep or rugged as the ones in the article, but any hill that slows your max speed a bit should work.

[Phaedrus49er]

I'd say 98% of my HIIT routines are done at a track with nothing more than distance markers on a straight lane. I don't have a set program, just a page-long list of progressively more difficult/intensive protocols that I pick and choose from based on how I'm feeling that day. That said, James Madison University's strength and conditioning program has a great online archive of videos, drills sheets, etc.

Of course, as LD said, be wary of your conditioning, both chronic and immediate (warm-up).

[BamaDave]

Great article, LD! Definitely one for the del.icio.us bookmarks.

I can certainly vouch for the benefits of hill running. It makes a big difference, especially when you later run in a flatter location.

[rachael24]

Thanks for the article...I was looking for something like this for awhile!!