Decrease the BURN of Running · Reclaim Your Health

Decrease the BURN of Running

This is a copy and paste of my recent response in the FAQs. The question was essentially asking if there was a way to decrease the burning sensation associated with sprinting long distances, the short answer yes. The long answer:

I made a sprint program below, everything listed can to be done on a stationary bike to great affect. You could easily swap that with track sprinting and not have to change the intervals. This is based on a schedule where Monday, Tuesday, Thursday, and Friday are work/effort days, and Wednesday, Saturday, Sunday are days of rest/recovery/mobility).

Day1: Speed Endurance

Warm Up: 5-10m(ez) + 3x30s(90%):30s

(5-10 minutes of an easy ride. Then complete 3 rounds of 30 second sprint at 90% effort, followed by a 30 second rest)

Workout: 6x2m(85%):2m

(6 rounds of 2 minutes at 85% effort, followed by 2 minutes of rest)

4x1m(95%):90s

(4 rounds of 1 minute at 95% effort, followed by 90 seconds of rest)

Cooldown: 5m(ez)

Day 2: Threshold Tolerance

Warm Up: 5-10m(ez)

Workout: 4x8m(80%):4m(ez)

3x3m(95%):2m