The Great Outdoors: Time Efficient Sprint Workout

On a post a few weeks back I described how to perform an effective sprint workout that could be easily applied on the indoor running track at the St. Louis Park Life Time Fitness.  It was originally supposed to be done outdoors on a track.  There are two limitations to it though.  The first is getting access to a 400 meter track can be challenging (You might get your sprints in getting chased off the track by a custodian).  Second, a 400 meter sprint can be difficult for many people initially.  As a result of those two issues I made a modified sprint program you can do at most places that have a lawn in the metro area.  As far as equipment, you don't need much more than workout gear (Maybe two cones or flags to mark the distance off).  Regarding distance and space, all you need is a flat 50 yard (150 feet) flat stretch of grass.  As far as time it shouldn't take more than 15-20 minutes including a warm-up.

Here are the workouts:

• Workout 1:  Sprint 50 yards and rest 60 seconds.  Do this nine more times (10 total).
• Workout 2:  Sprint 50 yards down and back (100 yards) and rest 90 seconds.  Perform eight more 50 yard sprints resting 60 seconds after each one.
• Workout 3:  Perform two 50 yard down and back sprints (100 yards each) resting 90 seconds after each one.  Perform six more 50 yard sprints resting 60 seconds after each one.
• Workout 4:  Perform three 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform four more 50 yard sprints resting 60 seconds after each one.
• Workout 5:  Perform four 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform two more 50 yard sprints resting 60 seconds after each one.
• Workout 6:  Perform one 50 yard down, back and down sprint (150 yards) and rest 120 seconds.  Perform three 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform one 50 yard sprint resting 60 seconds after.
• Workout 7:  Perform two 50 yard down, back and down sprint (150 yards) and rest 120 seconds.  Perform one 50 yard down and back sprints (100 yard each) resting 90 seconds after.  Perform two 50 yard sprint resting 60 seconds after each one.
• Workout 8:  Perform one 50 yard down, back, down and back sprint (200 yards) and rest 150 Seconds.  Perform one 50 yard down, back, down sprint (150 yards) and rest 120 seconds.  Perform one 50 yard down and back sprint (100 yards) and rest 90 seconds.  Perform one 50 yard sprint and rest 60 seconds.

Perform 1-2 workouts/week and see how you look and feel after the eighth workout.