Fitness: Suicide Sprints

Suicide Set, Defined

If you can find an empty basketball court, tennis court, or soccer field, then use it. If not make your own lines in an empty field. Create six lines six, each one six yards apart from the last. If you're cramped, then make three lines, each six yards apart from the last. Start at one line and run to the closest one, touch the ground, run back to the starting point, touch the ground again, then run to the next line, touch, then go back (remember to alternate hands so that your torso gets worked out evenly). Keep this up until you've ran to each line and back. This series of sprints/runs is one set.

The Work Out

Warm up:

Start with a dynamic warm up to prime your joints. Run at a basic jog, and touch the lines with your feet 2 or 3 times.

Main event:

Run as many sets as you can in 20 minutes; if you need to take a one or two minute walk/jog in between sets. If you have to, find a steady pace that's faster than your normal run, but not quite a sprint. There's no need to literally kill yourself.

Cool down: After your last set bring your speed down to a jog, then to a walk to slow your heart rate down. Then stretch your muscles.