sprinting?

[j407]

ive been jogging for a short while now and i have built up some endurence. but i wanna incorporate sprints into my runs. but i dont understand the whole concept. how fast should i be jogging before i sprint and how fast should i sprint. ive read you should jog for say 30 secs then sprint for 30 secs. but i jog pretty fast so how much faster do i need to go? also though ive never done this it sounds intense, so how long should a session last. i normaly jog for about 30 mins. also i run 4 times a week is that to much. i dont wanna waste to much muscle. so far no strength losses.

ps........i know these subjects have been gone over and over again. and i will probley get alot of "use the search button" reply's but i coudnt find the specific answers. sorry about the long post. any answers appreciated

[MostMuscle]

There is a fixed difference in jogging and sprinting, it should not be difficult to tell between the two.

As far as your Jog:Sprint ratio, I would start off with a 5:1 or 4:1 Jog:Sprint ratio. As you get into better and better shape, bring the ratio down.

[j407]

Originally Posted by MostMuscle

There is a fixed difference in jogging and sprinting, it should not be difficult to tell between the two.

As far as your Jog:Sprint ratio, I would start off with a 5:1 or 4:1 Jog:Sprint ratio. As you get into better and better shape, bring the ratio down.

so for example jog for around a minute or two, then sprint for say 30 sec maybe longer. then as time passes decrease the jog time between sprints?

[MostMuscle]

You get the idea. Again I would recommend a high ratio to start out with, sprinting takes alot of out of you and most people who start intervals don't realize this and start the ratio too tight.

Start with 120 seconds jogging with 20 seconds full sprinting (6:1 ratio). Repeat 4 times for a total of 10 minutes.

Let me know how you feel after that.

[j407]

Originally Posted by MostMuscle

You get the idea. Again I would recommend a high ratio to start out with, sprinting takes alot of out of you and most people who start intervals don't realize this and start the ratio too tight.

Start with 120 seconds jogging with 20 seconds full sprinting (6:1 ratio). Repeat 4 times for a total of 10 minutes.

Let me know how you feel after that.

will do. thanx

[Azanmi]

And for some "holy crap that's insane!!!" reading, ask Maverick about his experience with guerilla cardio!