A lot of people run, but unless you are running as hard as you can - sprinting - you really aren't running.

If running is part of your regular routine, but you aren't doing speed work/sprint work, you aren't getting most of the benefits that come from running.

Sprints should be done so that for each second of work you do, you give yourself no more than 10 seconds of rest and no less than 5 seconds of rest.

For example if you do a 5 second sprint you would rest for no more than 50 seconds and no less than 25 seconds before starting the next sprint.  Performing multiple sprints of this intensity will push you to your limit both mentally and physically and give you the workout of your life.

Performing sprints in this manner will do more to reshape your body - while getting you into primo shape - than any other "cardio" activity that there is.  The next time you plan on going out for a jog, do this workout instead.

You can go to the local park or football field but all you really need is an area that provides you with an unobstructed stretch of about 35-45 yard - it can even be slightly uphill if you are brave. 

Take 5 or 10 minutes to warm up - do a light jog and some stretching - and do a couple of half speed and three-quarters speed sprints before lining up for your first all out 4 second effort.

When you sprint you must run as fast as you can.  I tell my clients to run like they are being chased by a big, nasty monster to give them the sense of urgency they need to perform sprints at the proper intensity - they tell me that they think about me, but that's another story.

Your goal for the first workout should be to complete 6 sprints that last 4 seconds each with 40 seconds of rest in between each sprint.  As you feel yourself becoming more capable add sprints to your workout until you can perform 12 in this manner.

Once you can do 12 sprints you can either add to length of the sprints and with the proportional increase in rest time, or you can stay with the 4 second sprints but shorten the rest period in between sprints to 30 or 35 seconds.

Give it a shot, you won't regret it.

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