“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
~ John F. Kennedy
Information provided by Live Strong
Sprinting workouts develop muscle tone and short-term endurance by training you muscles to more efficiently burn glucose via anaerobic pathways. They increase your lactic threshold and allow you to workout harder and longer without your muscles giving out. Sprints are also beneficial for distance runners, though the training will obviously yield more direct results to sprinters.
Sprint workouts should be done in high-intensity intervals, so you need an increased exertion level for shorter amounts of time. Try to use 85-100% percent of your speed capacity for the given distance. Then followed it by recovery periods of equal or greater length. Remember, the recovery time is incredibly important and should be done immediately.
Walk briskly for two minutes to warm up. For the first interval, jog at 25 percent for 30 seconds, followed by a brisk two-minute walk. Next, run 20 seconds at 50 percent capacity and rest with another two-minute walk. For the third interval, go at 90 percent for 15 seconds and then briskly walk for two minutes. For the next several intervals, sprint at 100 percent for five to 10 seconds, with four-minute walks between. Do your interval training on two to three non-consecutive days each week.