Sprint Repeat Drill Template

About this timer

Eight fifteen-second sprints with forty-five seconds to walk back to the line, run twice. The 1:3 work-to-rest ratio is the standard for speed-endurance work: long enough to recover most of your output, short enough that fatigue accumulates across the set. Fifteen seconds is roughly a hundred metres for most people, which is why the walk back doubles neatly as the rest interval.

Best for

• Any sport with repeated sprint efforts
• Building speed endurance rather than top speed
• Track, pitch or treadmill

How to run the set

• Warm up thoroughly first — at least ten minutes with build-up strides. Cold sprinting is how hamstrings go
• Mark a line and sprint away from it for the full fifteen seconds
• Walk back during the forty-five, arriving at the line as the next round starts
• Set two should be slower than set one. If it is not, set one was not a sprint

Scaling it

Easier

One set of eight, or extend the recovery to ninety seconds and keep the effort maximal.

Harder

Cut the recovery to thirty seconds, or run the sprints uphill.