How To Better Rest Time Between Sets Of Sprints?

[solidj55]

Im thinking of my routine overal to be like this:

Monday: am-1hr walk on empty stomach pm-lift
Tuesday: am-1hr walk on empty stomach pm-sprints
Wednesday: am-1hr walk on empty stomach pm-lift
Thursday: am-1hr walk on empty stomach pm-sprints
Friday: am-1 hr walk on empty stomach pm-lift

My lifting routine is:

Monday-Chest shoulders and tris
Wednesday-Back and biceps
Friday-Legs and lower back

I do two or three exercises for chest, back, and legs. I do two sets for each exercise. I do one exercise for biceps and triceps and two sets for each of them. I also do crunches everytime after I lift. Doesnt sound like much but it works for me. The one hour walk will be on a track at a moderate pace. My sprints will probably start out at running 8x100m sprints but probably will not be all out sprints until I work up to it. I will rest until I can breath closely to normal in between each one. I will hopefully work up to running 8-12 200m sprints with about 1-2 minutes between each one. I am also thinking about doing a 20 minute walk right after my lifting on Mon/Wed/Fri at about 3mph on the treadmill just to help speed things up. What do you guys think?

 

[solidj55]

I guess what I should have asked after I read my post is do you guys think this will be over training? By the way I will be changing my diet to about 100-150g of Carbs per day, 1g of protein per pound of bodyweight and making up the rest of my calories with good fats.

 

[spatts]

I think under recovering is a bigger problem than over training. Throw in some active recovery work, get your glutamine, and you should be good to go!

...and if you're "on" I wouldn't worry about it at all. Still have to watch for CNS fatigue though. Just listen to your bod.

 

[solidj55]

Thanks Spatts, No I am not "On" I am ALWAYS clean. How much Glutamine do you suggest to take and Ive always heard that you shouldnt take when your ingesting protien, is that true? What are some signs of CNS fatigue? I know what over training feels like, lack of motivation, constant tiredness, constant soreness, cant think strait, etc etc. but I dont know exactly what CNS fatigue is like. As far as my lifting goes I seem to recover well but I dont know about how well I will recover from sprinting twice a week and walking everyday. I know that "back in the day" when I played football we constantly sprinted and I was always ok but that was about 4-5 years ago. What kind of active recovery work do you suggest?

 

[spatts]

Hm...I'm not sure on the Glutamine without knowing your weight. Project weighs around 180-185 and we started him at 1g per day, but he recovers quickly anyway. I take 1g, and I flux between 170-180, sometimes more.

CNS fatigue, similar but more serious. Fatigued, get sick easy, etc... I have an active recovery thread on this forum. Just search for a thread clled "Active Recovery...How to" by spatterson.

 

[solidj55]

Cool, Ill do a search for active recovery. Thanks again.

 

[solidj55]

I DID MY SPRINTS THE FIRST TIME YESTERDAY AND ALL WENT WELL. I DID 8X100M SPRINTS WALKING IN BETWEEN EACH ONE FOR A MINUTE. I ONLY RAN AT ABOUT 3/4 SPEED THOUGH SO I WILL HAVE TO WORK UP TO FULL SPEED AND THEN I AS I IMPROVE THAT I WILL BE ABLE TO ADD MORE SPRINTS TO EACH SESSION. I AM SORE AS HELL IN MY ABS, OBLIQUES, AND HAMSTRINGS. THANKS FOR THE ADVICE EVERYONE, TIME TO RECOUP AND GET READY TO DO IT AGAIN TOMORROW.

 

[Lestat]

crap. i started a new thread instead of replying.. here is what I said:

Don't do hard running days back to back. As a new runner you need at least 2 days between "hard" days.

Good job on the sprints.. You said you took a minute recovery, I would make it 90seconds, but jog don't walk.

Brian

 

[Lestat]

test

this is a test

 

[7figureman]

Lestat27, advocating 12-15 200m sprints to a beginner who is most likely out of shape is idiotic and irresponsible. Solidj55, treat sprinting like your weight training sessions. Stick to the 100m sprints and take as much time as needed until your heart rate returns to a reasonable level. Concentrate on form and power. Initially start with 1 to 3 all out sprints, add 1 every couple of sessions, remember listen to your body. Take one to two days between sprinting sessions, again listen to your body. You have to ease into sprinting or you will end up injuring yourself.