Knees will drive much higher during a sprint.Not only is easy running more of an aerobic workout than anaerobic, but your form will change slightly and the benefits of the workouts change. The average half marathon pace is over 11:30 per mile based on data from 2017. Most racing these distances will be done in less than 60 seconds.Īfter that you move in to running and by the 5K (5000 meters) it’s being called an endurance event! I think this surprises a lot of runners, but helps to explain why you have to tackle running farther by slowing down. In track and field, 100M, 200M and 400M dash are all classified in the sprint category. 100M – Record Holder, 105 Year old Julia Hawkins – 16:54 min/mile pace.100M – Female Record Holder Florence Griffith-Joyner – 2:49 min/mile pace.100M – Olympian Usain Bolt – 2:10 min/mile pace.100M – Average runner – 4 min/mile pace.Since most distance runners aren’t as familiar with track numbers and distances, here are some for reference: So it’s a great average starting point to work towards.įor elite athletes, it’s around 26 mph with Usain clocking in at 27.78 mph when he ran a world record time in the 100 meters. Honestly, I laughed when I read this because that’s a 4 min mile pace and while the goal is only to hold it for 10-20 seconds tops, that’s absolutely NOT where the average runner is.īUT that’s also because most of us haven’t practiced sprinting and thus aren’t accustomed to how it feels and the form. When using the Rate of Perceived Exertion chart a sprint is that top number 10 level in red! It’s a specific workout and not the goal of most runs.Īccording to .uk, the average sprinting speed for 100 meters is 15 mph. We will often refer to hills repeats that are 30 seconds long as sprints to describe the effort level you’re aiming for, but due to the incline you can’t hit that true top speed and thus will push a bit farther. That’s a great way to think of the very short distance we’re talking about for a true sprint effort. A true maximal sprint is a pace you can only maintain for probably 10 to maybe 20 seconds! Each repeat has a very long rest and recovery period (2-4 minutes often).ġ00 meters is one length of a track. With sprinting, the distance you’re able to maintain your all-out effort will be limited. Sprints are both a cardiovascular and anaerobic exercise. To put it simply, sprinting is running at your top speed or a percentage of your top speed over a short distance or short period of time. Keep reading to learn more about the benefits of sprinting, as well as how to add it to your training, where to do it, how often, and more. Before adding them, you need to understand how to do them and when you’re ready to aim for that max effort. Sprints are an intense effort that require a LOT from your body and mind. Adding sprint interval training (SIT) to your training can provide a wide variety of benefits from improved speed and increased endurance to better heart health and metabolism boosts. We do need to learn to embrace a different kind of discomfort for some pretty radical benefits. We don’t need to focus on them day 1 of our running journey. In fact, sprint training offers a lot of benefits! In other words, we visualize a professional!īut that doesn’t mean the average recreational runner can’t sprint. Other well known sprinters include Justin Gatlin and Allyson Felix. When we think of sprinting, the first image that comes to mind might be of Jamaica’s Usain Bolt, arguably the greatest sprinter of all time. If I’d known then what I know now, I would have started doing short intense intervals even while marathon training!Īs a running coach, I love that I can share what I’ve learned in my own experience over 20 years as a non-elite who still has goals to be the best runner that I can. I wanted to focus on running farther, not puking my guts out. The benefits of sprinting eluded me for man years in my training.
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