Categories / Running & athletics
Track Sprints
Short maximal sprints with full recovery.
How to start
Warm up with 10 to 15 minutes of easy jogging and drills. Run four to six sprints of 40 to 60 metres at about 80% effort, with a long walk-back recovery between.
How to progress
Build volume and speed slowly across several weeks. Hard sprinting is one of the main causes of hamstring strains, so add effort gradually.
What the evidence says
Evidence: limited
We found no trials on sprint sessions in recreational runners. A 2025 review of track and field athletes noted injury rates from 1 to 30 per 1,000 athletic exposures, with sprinting and jumping bringing traumatic injuries such as muscle tears. A 2024 meta-analysis found that interval training improved performance in trained endurance athletes, but that was not specific to sprinting.
Take care: Sprinting loads the hamstrings very heavily. Warm up thoroughly, start at moderate effort and stop immediately if you feel a sharp pull.
Sources
12-week starter plan
Twice a week with a rest day between, on a track or flat, firm ground. Rest fully between sprints so each one is fast.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Short sprints with long recovery (estimated average)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up for 15 minutes, including a few progressive runs.
- Stay relaxed in the face and shoulders as you accelerate.
- Quality over quantity: stop when the last sprint is slower.
Common mistakes
- Sprinting at full effort without a warm-up.
- Short recoveries that turn it into a tiring slog.
- Training sprints on hard, slippery or cambered surfaces.
Kit and cost
Low cost Approximate UK prices.
- Running shoes or spikes (about £40 to £120)
- Access to a track or a flat, soft surface
- A stopwatch
Frequently asked questions
Is sprinting good for fitness?
Short, hard efforts raise your fitness and build leg power. Evidence from the general interval-training research supports this, but we found no trials on sprints for recreational runners.
How often should I sprint?
Twice a week at most, with at least a day of rest between sessions.
Why is the recovery so long?
To let your muscles refuel so each sprint is fast. If you cut the rest, it becomes endurance training instead.
Is sprinting safe at 50 or older?
Many people do it, but hamstring strains become more common. Build up very slowly and check with a GP or physiotherapist first.
Good for: Power & speed Weight loss
Compare with similar options
| Track Sprints | Hill Repeats | Marathon Training | Ultra Running | |
|---|---|---|---|---|
| Typical session | 30 min × 2/wk | 40 min × 1/wk | 75 min × 5/wk | 120 min × 5/wk |
| Effort | ●●●●● | ●●●●● | ●●●●● | ●●●●● |
| Cost | Low cost | Free | Moderate cost | Moderate cost |
| Equipment | No equipment | No equipment | No equipment | Basic kit |
| Impact | High impact | High impact | High impact | High impact |
| Fitness needed | Good fitness | Good fitness | Good fitness | High fitness |
| Evidence | limited | limited | limited | limited |