Every runner can include sprint workouts in their training regimen, regardless of whether they're preparing for a marathon or just enjoying a quick run occasionally. This post will discuss the some of best sprint workouts, their advantages, the frequency at which you should perform them, and more.


Sprinting track workouts are a brief period of running at your maximum speed. Running a sprint is an anaerobic workout, meaning that the body cannot quickly enough take in enough oxygen to power the effort. Instead, it uses the muscle's glucose to supply energy, which results in the production of lactic acid. The body hits the lactate threshold when there is an accumulation of lactic acid greater than the rate at which it can be eliminated. You can only sprint for a short period because of this accumulation, which affects the muscles' capacity to contract.

Equipment needed for sprint workouts

The warm-up and cool-down, as well as any lengthier training runs or repetitions on the track, should all be done in a suitable pair of trainers for sprinters. However, a pair of sprint spikes are essential if you want to run faster. Compared to trainers, sprint spikes are much lighter. 

They are made to force you to run on your forefoot to obtain the most effective foot strike with each step, hence they have little to no support in the heel. Additionally, the spikes improve your traction on the track so you can run quickly no matter the weather. The majority of sprint spikes come with a set of 6mm spikes because most tracks require that the spikes be 6mm or less.

Some people find it tempting to wear spikes without socks, but doing so increases the risk of blisters. It is advisable to wear a pair of thin socks so your feet are covered.

7 Sprint Workouts to Get Faster and Build Muscle 

1. Beginner Sprint Workout

This exercise programme teaches you to pace yourself and is simple enough for anyone to complete. For as many reps you complete, try to maintain the same tempo as in the first round because this kind of repetition promotes faster strengthening and adaptation in the body.

  • 1 minute jog
  • 30 seconds sprint
  • Repeat 6 – 8 times

2. The Fastest Sprint Workout

By working out at a very high intensity for extremely brief efforts, you are training the neurological system to improve acceleration, top speed, force output, and efficient limb movement.

  • 3 x 10 – 12 seconds at 85 percent effort at an 8 percent incline
  • 90 seconds recovery walk or jog
  • 5 x 10 – 12 seconds at 95 percent effort at a 1 percent incline
  • 90 seconds recovery walk or jog

3. Hill Sprint Workout

You'll need a 3.5–4.5 percent inclination on the treadmill or a steep slope approximately a third of a mile long. As you raise the length of the hill climb, this exercise will consistently push you outside of your comfort zone. On the ascent, attempt to maintain even effort, and recuperate on the descent.

  • Run ⅓ the of the hill at a fast pace, then jog down at an easy pace
  • Run ⅔ of the hill at a fast pace, then jog down at an easy pace
  • Run up the hill at a fast pace, then jog down at an easy pace
  • Rest for 2 minutes
  • 4 x 20 seconds sprints up the hill followed by an easy jog down

4. Descending Sprint Workout

The benefits of speed workouts that increase shorter and faster as you near the finish line are both physical and mental, as they improve your total cardiovascular fitness. As you go to the shorter sprints, your brain will notice and know it, and that will help you go faster and faster.

  • 3 x 600m or 90 seconds at 80 percent effort with a 2 minute recovery walk or jog in between sets
  • 3 x 400m or 60 seconds at 90 percent effort with a 90 seconds recovery walk or jog in between sets
  • 3 x 200m or 30 seconds at 100 percent sprint speed with a 1 minute recovery walk or jog in between sets

5. Endurance Sprint Workout

In this workout, you're focusing on maintaining your maximal velocity for an extended length of time. That will teach your body to feel at ease maintaining a quicker pace for longer periods, which is crucial if you intend to compete in a half-marathon or marathon.

  • 4 x 18 – 22 seconds at 85 percent effort at an 8 percent incline
  • 90 seconds recovery walk or jog
  • 4 x 18 – 22 seconds at 95 percent effort at a 1 percent incline
  • 90 seconds recovery walk or jog

6. Power Sprint Workout

A track lap or an eighth of a mile, or 200 metres, is an incredibly simple distance to comprehend. It's a terrific distance for increasing anaerobic power and capacity as well as endurance. You should feel good enough to sprint again at the following 200 metres thanks to the equally long recuperation.

  • 15 x 200 m (or ⅛ mile) at a hard effort
  • Do a 200 m recovery speed walk or jog between sets

7. Pyramid-Style Sprint Workout

Pyramid-style sprint exercises increase your speed before bringing you back to the beginning. No interval is a direct repeat, so they're perfect for keeping the body guessing. Additionally, because recoveries last twice as long as work efforts, you're constantly feeling prepared for the next interval. By the end of each round, you should feel as though you are flying.

  • 30 seconds sprint followed by a 1 minute recovery walk or jog
  • 45 seconds sprint followed by a 90 seconds recovery walk or jog
  • 1 minute sprint followed by a 2 minutes recovery walk or jog
  • Repeat 4 times

Instructions and tips for a sprint workout

  • Safety: It is advised that you consult a healthcare expert and go over the PAR-Q (physical activity readiness questionnaire) before starting a good sprinting workout because sprinting is a high-intensity exercise.
  • Base fitness: Having a solid foundation of fitness in the exercise you choose for sprints is also crucial. Follow the 10% rule and progressively raise your exercise volume to establish a foundation of fitness.
  • Frequency: Most athletes shouldn't perform sprint work more than three times per week due to the intensity of these workouts.
  • Muscle soreness: If you haven't done much training before attempting sprints, starting a sprint programme may be challenging or result in DOMS. Before starting, experts advise establishing a basic level of fitness of three to four weeks.

Make sure to have a full warmup before your sprint training. If your body is not properly prepared, injuries are more probable.

Safety precautions and common mistakes to avoid

There are a few errors sprinters frequently commit. They involve getting off to a hurried start, moving forward too quickly, and engaging in excessive sprinting. By definition, sprints shouldn't be used as a substitute for more moderately intense exercise.

The objective is to adjust the level of aerobic activity. According to a study, inadequate rest between sprints made it difficult to perform as effectively during the sprint phase. You won't reap the same rewards from the same amount of labour if you don't get enough rest.


Including various sprint routines in your training will unquestionably help you improve your speed, endurance, and fitness! Use these workouts as a guide only; make sure to modify them based on your running experience and level of fitness. Increase the frequency of sprint sessions gradually, but keep them to no more than twice per week so that your body has time to recuperate.

Related tags :