8 x 10 s Max Speed Sprints
Eight 10 second sprints at close to top speed with two minutes of full recovery, short neuromuscular work that builds power and leg speed.
- Duration
- 51 min
- Distance
- 6.5 kmestimated
- Effort
- 43
- Level
- Intermediate
- Focus zone
- Sprint
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalSprint Sprint, fast but relaxed | 10 s | 145-200% threshold pace85-100% HRmax160-250% FTP |
| 4.2 | Rest Walk, full recovery | 2 min | |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Very short sprints train the nervous system rather than the aerobic system. In this session you run eight sprints of 10 seconds at close to your top speed, each followed by two minutes of walking. The recovery is long so that every sprint can be run at full quality.
Sprints of this length are too short to build up much lactate, yet they recruit muscle fibers that easy running rarely uses. Over time they make you more powerful and more resilient at high speeds, which also helps in sprint finishes. Start each sprint from a short rolling start and keep your form relaxed instead of straining.
It suits intermediate runners with healthy hamstrings and calves and a few weeks of strides behind them. Do it once a week in the base or build phase, with at least two days between this and other fast sessions. Run on a flat track, path or grass.
Tips
- Stop the session if you feel any tightness in the hamstrings.
- Run the first two sprints at 90 % effort before going near top speed.
- Walk the full two minutes even if you feel ready earlier.
Good for5k10kMile
Season phaseBaseBuild