The 6 Best Sprint Workouts For Beginners To Help You Get Faster

When we hear the term sprinting, we most likely think of the famous Olympic champs Usain Bolt and his 100-meter world record time of 9.58 seconds and Florence Griffith-Joyner’s world record 100-meter time of 10.49 seconds.

Their arms pumping, an inexplicable force driving these machines of human beings forward at unbelievable speeds; it all just seems so unreal. 

But sprint interval training isn’t just for sprinters. When done correctly and carefully, sprint workouts can be a helpful addition for runners like you and me, improving our running economy, form, cadence, and speed.

If you haven’t worked sprinting into your training program before, stay tuned for our best sprint workouts for beginners and a step-by-step guide on how to safely pop these workouts into your training schedule to improve your athletic performance.

What Exactly Is Sprinting?

Sprinting is an anaerobic exercise in which your heart rate works between 90% and 100% of its maximum, pushing almost to the limit while running at top speed.

These workouts consist of high-intensity short bursts of very hard running, most commonly between 10 and 30 seconds.

Typical track and field sprint distances include 100 meters, 200 meters, and 400 meters.

What Are The Benefits of Sprinting For Runners?

Even if you aren’t planning on running any 100-meter races, sprint workouts can still benefit¹Kusy, K., & Zieliński, J. (2015). Sprinters versus Long-distance Runners. Exercise and Sport Sciences Reviews, 43(1), 57–64. https://doi.org/10.1249/jes.0000000000000033 you as a distance runner.

As a running coach, I include sprint workouts in my athletes’ (and my own) training program in certain training cycles for the following reasons:

• Improve cardiovascular fitness. 
• Increase muscle mass and develop muscular strength and power. 
• Increase tolerance for muscle fatigue by raising lactate threshold. 
• Improve top speed, which in turn improves general running paces. 
• Promote bone health.
• Increase metabolism and fat burning.

Even though there are plenty of benefits to sprinting when done correctly, it does come with its own risks.

When running at your maximum effort, it is critical to take the necessary precautions. If not, sprinting can increase injury risk and hinder your recovery.

Therefore, consider the following tips to ensure you are sprinting correctly and working towards reaping the benefits, not taking on unnecessary risk.

What Is The Best Way For A Beginner To Start Sprint Training?

#1: Focus On Your Sprinting Technique

When you are focused on running at top speed, everything else seems to fly out the window as you tend to focus solely on pushing as hard as you can for that short burst of time. The problem with this is that sprinting mechanics are usually the first thing to be lost. 

Sprinting with proper running form²Bushnell, T., & Hunter, I. (2007). Differences in technique between sprinters and distance runners at equal and maximal speeds. Sports Biomechanics, 6(3), 261–268. https://doi.org/10.1080/14763140701489728 will reduce your risk of injuring yourself during these workouts and will actually make you run faster.

Remember that running economy and correct running form will reduce your output of wasted energy, so you can channel that saved energy into your top speed instead.

Follow these tips for proper form during our sprint workouts: 

• Keep your body’s center of mass directly over your legs. Avoid heel striking, drive your body forward with each step, and maintain a strong, aligned posture to stay efficient and powerful.
• Lean forward. Lean your body forward slightly and let gravity do its job. You’ll have to move your feet quickly to keep up as your body is propelled forward, which leads us to our next point.
• Run with a quick cadence. Your cadence will naturally speed up as you run faster, so ensure a rapid turnover as if you are running on hot coals. The faster your turnover, the quicker you’ll go.
• Focus on your arm movement. Keep your arms at 90 degrees, pumping them front to back along with your stride. Be sure you don’t cross your arms in front of your body or twist your torso. This will result in unnecessary energy loss. 
• Forefoot strike: Naturally, if you are landing on the balls of your feet instead of midfoot or heel, you will propel yourself forward, which will promote a faster cadence.

#2: Find a Track For Your Workouts

Since sprint workouts, whether for beginners or experienced runners, are made up of short, powerful bursts, you don’t need a long route to complete them. What matters most is choosing a flat, even surface that allows you to sprint safely and efficiently.

A 400-meter track is ideal. On a track, you have the distance measured out for you, so you don’t need to worry about looking down at your watch and can just go.

If you don’t have access to a track, any flat surface will do. Measure out your distances beforehand for a more efficient session. 

#3: Warm-Up

Now, warming up before any workout is essential, but it cannot be stressed enough that before sprinting, it is non-negotiable.

If you fail to warm up before sprinting, a pulled muscle or another injury could easily be in your future.  

To warm up properly, jog for 15-20 minutes at an effortless pace with a few 10-second strides near the end.

Then, add five minutes of dynamic stretching exercises and sprint drills like high knees to get those muscles and joints mobile and ready to go. 

#4: Be Strategic About Where You Fit Your Sprint Workouts In Your Plan

If you don’t have a trainer or help to compose your plan, be sure your sprints are sandwiched between two easy days. This can be a rest day, active recovery day, low-impact cross-training, or a recovery run.

You need to ensure your body is well-rested for your sprint reps and has enough time to recover. 

How many times a week should you sprint?

I wouldn’t recommend any more than one sprint session per week to start out, as they are taxing on the body.

#5: Build A Solid Base

If you are a true beginner runner, you will want some miles under your belt before you take on sprints. Your body will need to adjust to the impact of running, the stress it puts on your muscles, bones, connective tissues, and everything that comes with it. 

After you have spent some time getting your body accustomed to running with an aerobic base build-up and you feel comfortable, strong, and healthy, you can begin incorporating some sprinting into your training.

But beforehand, I would start with other training that stresses your system slightly less, such as strides or longer, less intense intervals.

Begin with added strides into your training, where you will reach your top speed, but only for a few seconds. Focus on form and efficiency, thinking ahead to how this will feel when held for an entire 400 meters.

#6: Strength Train

Adding two sessions of strength training to your weekly workout routine will make you an all-around stronger, more resilient runner.

Include compound exercises such as lunges, squats, glute bridges, planks, push-ups, pull-ups, and plyometrics.

Now, let’s get to those workouts.

Our Top Sprint Workouts For Beginners

The following sprint workouts are time-based high-intensity interval training sessions. Time-based training is great for varying fitness levels to avoid doing too much too soon. This way, each runner covers the distance they can during that time period.

#1: Strides

This beginner sprint training is the best way to gradually build up to sprinting at top speed.

A stride, also known as a “pick up,” is a gradual acceleration and then deceleration of running speed over a short period. When you reach your peak speed during a stride, you should just about reach your top speed. 

This way, we work up to the sprint without overdoing it. 

1. Warm up with 15-20 minutes of light jogging and dynamic exercises. 
2. Run for 30 minutes at an easy, conversational pace. Every 5 minutes, add in a 10-second stride. 
3. Cool down with 5 minutes of light jogging.

#2: Fartleks

Fartlek is Swedish for “speed play,” so you make the rules here. 

1. Warm up with 15-20 minutes of light jogging and dynamic exercises. 
2. Run easy for 30 minutes and sprinkle in strides whenever you feel ready. When a surge comes naturally, add a smooth 20–30 second acceleration, building to near-top speed at the peak. Keep it light, keep it fun, and don’t overdo it.
3. Cool down with 5 minutes of light jogging. 

#3: Short Sprints 1.1

Ready? After a couple of weeks of strides, you are prepared to try out some faster sprints.

The difference here is that there is no gradual acceleration or deceleration. The entire interval is run at the same speed, at an effort of 90%+ of your maximum. 

1. Warm up with 15-20 minutes of light jogging and dynamic exercises. 
2. Sprint for 10-15 seconds all-out, paying attention to good form.
3. Rest completely for 90 seconds. 
4. Repeat for 10-20 minutes, depending on your fitness level.
5. Cool down with 5 minutes of light jogging.  

#4: Short Sprints 1.2

Let’s turn it up a bit and get those muscle fibers burning. Now, instead of stopping altogether, we will have active recovery periods.

1. Warm up with 15-20 minutes of light jogging and dynamic exercises. 
2. Sprint for 10-15 seconds at a max effort.
3. Walk for 90 seconds. 
4. Repeat for 10-20 minutes, depending on your fitness level.
5. Cool down with 5 minutes of light jogging.  

#5: Ladder Drill

Another change we can make is to increase the sprinting time slightly as we improve. Let’s play around with the time and have some fun.  

1. Warm up with 10-15 minutes of light jogging and dynamic exercises. 
2. Repeat the following 2x: 
3. Sprint 10 seconds / Walk 50 seconds
4. Sprint 15 seconds / Walk 75 seconds
5. Sprint 20 seconds / Walk 100 seconds
6. Sprint 25 seconds / Walk 125 seconds
7. Sprint 20 seconds / Walk 100 seconds
8. Sprint 15 seconds / Walk 75 seconds
9. Sprint 10 seconds / Walk 50 seconds
10. Cool down with 5 minutes of light jogging. 

#6: Hill Sprints

We can also perform beginner-friendly hill sprints. Try this one out.

Find a hill with a slight incline for the following workout: 

1. Warm up with 15-20 minutes of light jogging on flat terrain.
2. Sprint 15 seconds uphill.
3. Walk down to the starting point.
4. Rest for 90 seconds. 
5. Repeat 8-10 times. 
6. Cool down with 5 minutes of light jogging on flat terrain. 

For all of these sessions, you must focus on your running form, posture, and efficiency to get the most out of your sprint workouts for beginners and prevent injury from these risky sessions. 

As you progress, you feel more and more comfortable approaching your top speed and enduring the incredibly uncomfortable sensation that demands. You can slightly increase your sprinting times and begin measuring your intervals in distance instead of time. 

After you have broken yourself into this sprint training for beginners, look at our complete track workouts for runners and interval training for runners. 

Enjoy! 

Interval Training For Runners: How To + The Benefits

References

• 1
  Kusy, K., & Zieliński, J. (2015). Sprinters versus Long-distance Runners. Exercise and Sport Sciences Reviews, 43(1), 57–64. https://doi.org/10.1249/jes.0000000000000033
• 2
  Bushnell, T., & Hunter, I. (2007). Differences in technique between sprinters and distance runners at equal and maximal speeds. Sports Biomechanics, 6(3), 261–268. https://doi.org/10.1080/14763140701489728