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Timed Sprint Intervals (Daily Workouts – 042325)

ByCoach Horton Updated On

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Remind Me Of Tomorrow’s Workout

4/23/25

Timed Sprint Intervals

8 Rounds:

  • Sprint for 30 seconds
  • Walk for 60 seconds

Rest 2 Minutes

8 Rounds:

  • Sprint for 15 seconds
  • Walk for 30 seconds

Coach’s Notes

A 30 second sprint is a long sprint to try to run at 100%. The idea is to push as hard you can and cover as much distance in 30 seconds as possible. Then, try to match that distance as closely as possible for each rep.

While I feel it should be obvious that you should warm-up properly before jumping into these sprints, I’ll mention it anyway. Make sure to get a good 10 to 15 warm-up before starting this workout.

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Ryan Horton is a Certified Strength and Conditioning Specialist (CSCS) who has served as both a Head Strength and Conditioning Coach and as the Director of Sports Science during his 20 year career at elite collegiate programs including the University of Tennessee, Temple University and Georgia Tech. He also holds an Exercise Science degree from Otterbein College where he was captain of the football team.

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