As every WTF athlete knows, sprinting is a vital part of our training. It helps to improve speed, maintain lean muscle mass, as well as conditioning for the obstacle course and fitness routines. Sprint workouts are always more fun when you have a partner, a group, or if you're really lucky, you have a COACH like AL to push you. It's hard to find the motivation to dig down and push through the last few meters if you are all alone.

After giving birth to my first son, Xan, in September of 2000, I was faced with a new challenge. I had to lose the 50+ pounds I gained, recover from a c-section, and begin my training for the 2001 WTF championships in Las Vegas. Not only did I lack a training partner and coach, I had an infant to tote around with me. Unfortunately, my husband and I do not have any immediate family in the Atlanta area to help us. While my husband worked during the day, I took care of my new baby. While I worked training clients in the afternoon and early evening, my son was with my husband. There didn't seem to be any free time to sprint outside, and my excuse to slack off was there.

Find a high school track or measure off quarter miles with your car in a neighborhood which doesn't have a lot of traffic

1. Warm-up: 2 laps or one half mile
2. Stretch!!
3. All sprinting is at 80-100% of A max
4. 400 meters (3-5 times)
   1. Run one lap,
   2. walk briskly or light jog one lap,
   3. begin again immediately
      
5. 300 meter sprint - walk 300 meters
6. 200 meter sprint - walk 200 meters
7. 100 meter sprint - walk 400 meters (recovery)
   

The walk or light jog is your rest between sets,
ex: run 300, then walk 300 immediately run 200 walk 200 etc.
Don't forget to switch pushing arms everytime.