Kids of STEEL — Small Outdoor Space Sprint Workouts

Can’t get to a park or track to allow your children to burn off their energy? No worries. A lot can be accomplished even if you have a limited amount of space to work with. Below you will find three different sprint workouts that will help your children develop some sprint conditioning and more importantly, get rid of some of the energy they can’t seem to exhaust. Give one of these workouts a try in your backyard and let us know how they go by tagging us on one of our social media channels!

Before starting any of these workouts, make sure to adequately warm up by doing some dynamic stretches and movements to raise your core temperature and prepare your muscles for movement. Take a look at our warm-up blog from last week's newsletter for warm-up ideas and movements that you can do to prepare your body for your run.

Workout 1
15-second sprint
30-45 second rest
Complete 4-6 sets

Workout 2
Run from one end of the yard (or about 15 seconds) to the other. Once you get to the opposite end of the yard (or the conclusion of the 15 seconds), run back to where you started, but increase your pace. Your split should become quicker and you should return to your starting point in less than 15 seconds. Complete two total down and back runs, increasing your pace each time so that on your way back to the start on the second lap, you are sprinting. After your sprint, take a two-minute rest. That is 1 complete set. Complete 4-6 sets.

Workout 3
Try the following walk-run complex.
Sprint 20 seconds
Walk 1 minute
Complete 4-6 sets

If this is too easy, walk-run complexes are infinitely scalable. To make this more difficult, you can: decrease the rest time, increase the sprint interval or increase the number of total sets.