A Beginner’s Guide to Sprint Training

As summer is about to begin, I’m sure you’re looking for healthy activities to implement outside. If you’re already an experienced runner, you might be curious about hitting the pavement in a more intense fashion. Let’s learn more about sprint training.

What is sprint training anyway? In short, it’s an exercise that burns fat and builds muscle. Because studies have shown that short bursts of running are more efficient than long walks or jogs, sprint training is becoming the recommended method of choice for cardiovascular exercise. It doesn’t help if you’re older, but it shouldn’t stop you neither!

Your sprint time will be determined by how long you have been sprint training. Beginners usually sprint in 30-second increments. Seasoned sprinters usually sprint for 180 seconds (two and a half minutes per sprint).

Each burst of sprinting is followed by a rest period. The rest period is not for standing around or sitting, but rather for walking back to your starting spot (so you can get ready to sprint again). The constant movement helps you avoid muscle cramps while your body continues to burn calories.

Here are some helpful tips to get started on the right foot (no pun intended):


Make sure you warm up for at least five minutes before sprint training. This could be in the form of walking, light jogging, or even dynamic stretches. The most important thing is that you’re keeping your heart rate up and preparing your muscles for the hard work that is about to happen.


When you first begin, start at a moderate pace. This would be considered about 50-60% of your maximum effort. Try it for about 30 seconds, and then go into active recovery.

Active Recovery

For every sprint session, make sure you’re practicing active recovery. This is where you slow down your speed or walk for about one to two minutes.

Sprint, Recover & Repeat

Sprint again for 30 seconds, but this time a little bit faster than before. Try the cycle of sprinting, recovering, and repeating a few times. The goal is to increase your cardiovascular and muscular endurance and to take your physical fitness to the next level. With this routine, you will be sure to get there in no time.


Did these tips help you? Would you like to see more articles about sprint training? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, be sure to subscribe to receive more blog tips straight to your inbox each Friday. If you’d like more tips, please check out 5 Tips for Beginning Runners.

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