Warm-Up (10 minutes)

• Dynamic Jogging (5 minutes): Start with an easy jog to get your heart rate up and muscles warmed up.

• Dynamic Stretches (5 minutes): Incorporate leg swings, high knees, butt kicks, and arm circles to prepare your body for the intense workout ahead.

Main Workout (45 minutes)

1. Speed Intervals (15 minutes)

• Sprint (30 seconds): Go full throttle, unleashing your raw speed and power.

• Jog/Walk (1 minute): Take this time to catch your breath and get ready to explode again.

• Repeat 10 times: Total of 10 sprints and 10 recovery periods.

2. Pyramid Intervals (15 minutes)

• Sprint (30 seconds): Give it everything you've got.

• Jog/Walk (30 seconds): Recover briefly.

• Sprint (45 seconds): Push through with relentless power.

• Jog/Walk (45 seconds): Catch your breath.

• Sprint (1 minute): Go all out.

• Jog/Walk (1 minute): Recover fully.

• Repeat the cycle once more: Total of 6 sprints and 6 recovery periods.

3. Fartlek Training (15 minutes)

• Run (15 minutes): Mix in random sprints of 10-30 seconds followed by an easy jog. Change the intensity and duration randomly to keep your body guessing and improve overall endurance.

Cool Down (5 minutes)

• Light Jog/Walk (3 minutes): Gradually reduce your pace to bring your heart rate down.

• Static Stretching (2 minutes): Stretch your hamstrings, quadriceps, calves, and hip flexors to aid recovery and prevent soreness.

Summary

• Total Duration: 60 minutes

• Warm-Up: 10 minutes

• Main Workout: 45 minutes (Speed Intervals, Pyramid Intervals, Fartlek Training)

• Cool Down: 5 minutes

This relentless high-intensity sprint workout is designed to push you to your limits and forge your endurance. Stay focused, give it your all, and dominate every sprint with Alpha Pursuit