Killer Sprint work

[Silverback]

Minutes 1-4:
Warm-up @ 50% of perceived maximum effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum
effort


"Sprint" = MAXIMUM RUNNING SPEED!