Fit Or Fat: Nutrition and Exercise

How Can I Make My Workout Challenging And Fun?

Posting Date: 07/06/2000

Q: I need to spruce up my running workout. I currently run four times a week, but I?m getting bored. Can you give me some ideas for an efficient and effective summertime workout?

A: Summer always brings me a renewed source of inspiration and energy to get fit! It?s the perfect time to review your exercise program and add a bit of fun and challenge. And what?s better for that than an outdoor workout with wind sprints?

Here?s a sample exercise plan including wind sprints that will give you that boost you are looking for. I've indicated running as the main exercise, but if walking is more appropriate for you, that is fine.

Monday:
40-minute endurance run
Easy to moderate pace

Tuesday:
25-minute sprint run
Warm up for five minutes. Follow with five sprints -- each 30 seconds long with a 30-second recovery. Cool down for five minutes.
Moderate to hard pace

Wednesday:
Play day!
No structured exercise, but get out for a walk, hike, swim or game in the park.
Easy pace

Thursday:
45-minute endurance run
Easy to moderate pace

Friday:
25 minute sport sprint workout*
Go to a track or grassy field where you can mark out 50, 100 and 200 yards. Start by warming up for five minutes with an easy jog. Then sprint 50 yards. Return to the starting point with a slow jog. Repeat three times. Follow with a 100-yard sprint and a slow jog back to the starting point. Repeat three times. Next, do the same for the 200-yard sprint. Repeat three times. Follow up with a 5- to 10-minute cool down.
Moderate to hard pace

Saturday:
Easy day
Run for 20 minutes or get active rest. Play a sport, hike, whatever. Easy pace

Sunday:
Rest!

*Notes:
If you need more time to recover between sprints, that?s fine. Just keep moving. Walk around the loop again, but don?t stop.

This same workout can be done running or walking. You pick the pace. And remember -- a sprint doesn't have to be an "all-out sprint."

The sport sprint workout can be altered to be an agility workout. Instead of sprinting each measured distance, do an agility movement. For example: Skip 50 yards, walk back. Jog backwards, walk back. Side step 50 yards and walk back. For more agility drill ideas, go to: Jazz Up Your Workout.

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