7 x 100m Run
*Rest as needed between runs
General Warm Up
3-5min of eeeeeasy cardio, followed by the Hinshaw Warm Up. DO. NOT. SKIP. THIS. WARM. UP. See workout notes for more on this.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Specific Warm Up
This workout is sprint city. It is the conclusion of our running cycle and it should be the shortest, fastest runs you’ve done in the whole program to date. Sprinting (no matter your personal speed) is very hard to do and when done properly, it takes a lot of time to get up to speed. Before you get into your working sets, be sure to do a minimum of one 100m run at 60% effort, then rest. Then one 100m run at 70% effort, then rest. Then one more at 80% effort, then rest. Once you get to 90% effort (which should be thoroughly uncomfortable,) count that as your first working run of the day.
Workout of the Day
7 x 100m Run
*Rest as needed between runs
Workout Notes
This is truly one of the most unassuming workouts of all time. 100m is just the straightaway of a standard outdoor track. That’s it. It’s just one of the lengths. One might look at this and think, that’s it? One would be very misguided.
If you give this workout your all, it will be very tough, and very uncomfortable. Speaking of discomfort, I have done this workout (or something like it) at least once a year for a long time now and there is one thing that remains constant: soreness. This workout always makes me very sore. However, on my attempts in which I have under-warmed-up, it has gone beyond soreness and I have left feeling injured. I do NOT want that for you! Please, please, warm up much more thoroughly than you think you need to. Sprinting is no joke!
If you are new to running, or deconditioned (thanks, COVID) I would highly encourage you to NOT dump everything you have into each run. Just try to get some running in at a pace that is slightly uncomfortable. Also feel free to do less than 7 rounds!
Running Modifications
If you are not running today and have other cardio options, sprint like the devil is chasing you on either…
125m Row
250m Concept 2 Bike Erg
7 cal Air Bike
:12 - :20 of any movement that you can absolutely rage on
If you don’t have any of those options available, substitute each round with :20 of max effort burpees with the highest jump you can handle at the top of each rep. Think Burpee + Power Jumps. This could also be a Squat Thrust + Power Jump.
Optional Accessory Work (Same as the 5 x 400m)
Glute Circuit - 3x through without stopping
3 Single Leg Glute Bridges - Right
3 Single Leg Glute Bridges - Left
Doing the above 3 times in a row without stopping constitutes 1 Round. Do as many as 3 to 5 Rounds.
Cool Down
Walk 400m, then…
1-2min in Samson Stretch on Each Leg
1-2min in Saddle Pose
1-2min of Calf Stretches on Each Leg
*Bonus: If you have a foam roller, go to town on your hamstrings and calves! This workout always makes me sooooo sore!
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