As you might already know, I spent over 9 years as a competitive sprinter.

There’s no better way to melt fat than good old fashioned wind sprints.

Here is a sprint related question from Steve, a fellow Lee convert:

“When i go to a field to do real sprints, how do i use Ryan’s 4 minute system for this?”

Steve, you can certainly use my 4 minute system for sprints. Instead of running for a certain distance, just do it for the prescribed time.

A stop watch with a countdown timer works well as you don’t want to check your watch when you’re running.

Make sure you are sprinting on forgiving ground such as a rubber track, football field or a grassy field.

Never. I repeat NEVER do sprints on the road or concrete. Everytime I see a runner pounding out miles on the concrete jungle, it makes me cringe.

I also like to add variety to my sprint workouts.

For example, I might go to the track and sprint the straightaways then walk or jog the turns.

Or I will do 150 meter sprints for a set of 3 to 5.

Once you begin to train like a sprinter, you will never go back to boring distance running or aerobic exercise again.

Stay strong,
Ryan

P.S. To create your own 4 minute workout routines, check out BodyBot.