These workouts from Woods will teach your bod to fire on all cylinders. On the effort scale of 1 to 10, 10 is your all out top speed and anything 8 or higher is considered a sprint. Do two speed workouts per week for best results.
1. 60-Second Sprint Intervals
Do 8 to 14 sets of…
1-minute sprints at level 8 with 1 min. recovery walks or jogs in between.
2. Ladder Sprints
Do 1 to 2 sets of…
3 min @ level 7
2 min @ level 8
1 min @ level 9
2 min @ level 8
3 min @ level 7
Rest for 1 min. in between sprints.
3. 2-Minute Sprint Intervals
Do 8 sets of…
2-min. sprints at a level 8 with 90 second rests breaks in between.
4. 3-Minute Sprint Intervals
Do 6 sets of…
3-min. sprints at level 8 with 90 sec. rest breaks in between.
5. Hill Sprints
Do 6 sets of…
30 sec. uphill sprints at level 9 or 10. The, recover by jogging back downhill.
6. Fast, Faster, Fastest
Do 2 to 4 sets of…
1 min @ level 8
1 min @ level 9
1 min @ level 10
Rest for 90 sec. in between sprints.