Adding Speed and Mileage

Working on sprints will increase your VO² max, conditioning, explosiveness, mental fortitude, and lean body mass.

Beginners should start with shorter distance sprints, anywhere from 50-200 yards. Once you are better conditioned, incorporate longer distances like quarter-mile sprints.

The final progression would be half-mile and mile interval sprints; however, these are reserved for more advanced runners. Sprints should be treated like plyometric exercises. Recover fully between sprint sets and every sprint should be a maximum effort with excellent form.