Sprint Club - Week 5

​This is not another run club.

​Studio P's Sprint Club is five weeks of coached sprint training on the track, designed to help you build speed, power, strength, and conditioning while learning how to move your body well.

​All paces and experience levels are welcome. You do not need to consider yourself a “runner” or have any sprinting experience to join. Every workout is progressively programmed, and you’ll be coached through the warm-up, sprint work, conditioning, and recovery so you can train hard without simply being thrown into all-out efforts.

​WHY SPRINT?

​Most women spend the majority of their training at moderate intensities. While that has its place, your body also needs a strong enough stimulus to adapt.

​Sprinting gives you a different kind of stimulus than steady-state cardio: it asks your muscles to produce force quickly, challenges your cardiovascular system, and trains the speed and power that tend to decline when we stop using them. Combined with strength training, this type of high-intensity work can support muscle development, body composition, and the maintenance of strong bones as you age.

​Over the five weeks, we'll progressively build your sprinting ability. We'll establish a baseline at the beginning in the first session and repeat it at the final session so you can see how much faster you've gotten. And if you hop in mid series, that's okay! Stick it through and show up for the final week to celebrate your progress!

​WHAT TO EXPECT

​7:45 AM — Arrival
Come a few minutes early to get settled in.

​8:00 AM — Sprint work begins
We'll start with a thorough, sprint-specific warm-up and movement preparation before getting into the day's programmed sprint work.

​Conditioning
After our sprint work, we'll transition into conditioning to round out the workout and challenge your cardiovascular system.

​Core Work + Cool Down
We'll finish with focused core conditioning, followed by a cool down to bring your heart rate down and help you recover.

​WHAT TO BRING

• ​Water bottle

• ​A yoga mat, large towel, or sweatshirt, just whatever you'd like to use to lay on for our core work while on the track/grass.

• ​Shoes you feel comfortable sprinting in

​Parking is available near the track.

​Come ready to work hard and leave with a weekly rotating notecard from Rachel detailing a mobility work and a bonus run workout you can do before the next session :) see you there!!

​Stay connected @itsstudiop | @itsrachelpierce