Posted on August 04, 2017 by Louisa Feary

With Usain Bolt and Mo Farah looking to sign off this weekend from athletics into retirement, we thought it would be a good idea to share a workout that combines both elements of sprint and endurance training, that will certainly get you fit, help you reduce body fat and also add great variety to your training routine or regular running route.

What you need:

What you need to do before you start is to locate a stretch of about 50m to 100m that has a line of trees that you can use as markers. You also need a large loop or trail that is adjoined or can be linked to the stretch of trees.


Let’s get going:

So, let’s get started. What you want to do is set of for a gentle run on the main route whether it be around the park space, road or trail. This counts towards the “Mo Farah” endurance part of your training run. You need to run at a low intensity where you are able to maintain a steady breathing rate and if you were to talk you could hold a conversation.

Continue running for either around 10 minutes or a 1 lap of your route, working steadily until the route takes you to where your stretch of trees begins. Once you reach the trees this is where your “Usain Bolt” sprint work begins.

A simple sequence of sprinting from tree 1 to the last tree – this could be at a 50m distance or 100m distance, you then jog back to tree 1 where you started. Then sprint out again to the second to last tree before returning to tree 1 again and then sprinting to the third from last tree- repeating this sequence until you run out of trees! The sprints should be performed at maximum effort and use the jog back as your active recovery.

After the sprints you then need to get back to the “Mo Farah” endurance running and complete another 10 minutes or a 1 lap of your route, again at a nice easy low intensity.

To make this into a complete session you can simply repeat the sequence as much as you require, building the time up or you can increase the session length through increasing the distance of the endurance phase or number/distance of sprints.


Why this workout:

These are the kind of workouts to perform at the start the day occasionally as a cardio workout. The beauty of it is that you can mix up a run that can become tedious with the mixed intensities, change in direction and length of sprints that are put in. All elements are challenging the body to respond to the increased demand of oxygen from sprinting, which leads to changes in improved fitness.