Programming Sprints with 531
I recently started wendler's 531. I want to incorporate hill sprints into my program but there are no hills where i live. Does anyone have a sprint program that i can use twice a week?
You training for speed or for conditioning??
Im training for conditioning. Although my primary goal is to get stronger on the main lifts.
I do know that conditioning will slow my strength gains until my body gets used to the extra work.
1) 8-10 x 100m sprints (sprint the straights walk the curves)
2) 6 x 200m sprints (walk 200m as rest)
3) 4 x 400m sprints (walk lap as rest)
4) 2 x 800m sprints (walk lap as rest)
5) 1 mile run
6) 3 x 300 yd shuttle runs
Pick 2 days per week to run on that will interfere with your training the least. Wk 1: 1 and 4, Week 2: 2 and 5, Week 3: 3 and 6
You will be superbly conditioned
Thanks for the conditioning program. I'm looking forward to starting it. I wonder if the school district will let me use there track.
If not I can measure the distances with a measuring wheel.
They should. Your fucking taxes probably helped build the damn thing.
Exact distances are not really important (pacing off is good enough) consistent distance lets you compare your own progress.
Originally Posted by KSC
Re: the above program, I concur with 2x a week, but if you are primarily a lifter and not needing a lot of endurance, some of these distances seem long to me, and I have been competitive (nationally ranked in age group) 200-400m runner.
10x50 + 1x200 can be surprisingly effective without degrading your lifting and 4-6x200 can have you heaving if you go at it hard. I would never run 800 repeats or more unless, heaven forbid, I was returning to distance running
I recently started hill sprinting with 531. It is a 60 meter hill (approx) with about 300 feet of elevation. Did it one so far, ran it 5 times, and I wasn't beat up the next day surprisingly. Any idea? Just trying to get conditioned and maybe shed some extra fat.
I'm about 225-230
EDIT: Ahaha I mean 14 feet of elevation. (or 4.7 degrees) Its 300 feet above sea level.
Last edited by Michael Loucas; 07-25-2012 at 09:33 PM.