Hiit Track Workout for Fitness & Stamina

The benefits of sprinting for your physical and mental health are endless. Sprinting improves cardiovascular health, builds muscle, burns calories, stimulates blood flow, improves stamina, and has many more benefits.

For a quick and intense sprint workout, there’s nothing better than the pyramid workout.

For a pyramid workout, you will start by sprinting one rep over a short. For the following rep, you will sprint a longer distance. For every rep, you will sprint for longer than the previous distance. This repeats until you complete the longest distance in that workout. This is the “top” of the pyramid. From here, the distances you sprint will decrease until you have repeated all your reps in descending order.

You can think of each distance like a level in the pyramid. As you go through the reps, you increase the difficulty until you reach the longest distance.

After you reach the top, it’s just like going down the stairs of a pyramid.

These workouts are a mental & physical challenge, so completing this workout feels extremely gratifying.

There are two versions of this pyramid workout. Workout 1 is for those who prefer to sprint over shorter distances. These will be “pure” sprints, which means that you will be able to go all out for the entire run. Workout 2 is for those who prefer to sprint over slightly longer distances. These will still be fast, but you will have to pace yourself to complete each rep.

Make sure to warm up properly before this sprint workout to prevent injury. During the workout, make sure to take rests when indicated. When resting, refrain from drinking a lot of water and make sure to take deep breaths. After the workout, finish by going for a slow 10-minute jog and remember to stretch.

This workout can be done on a track, football field, soccer field, or anywhere you will have a flat level surface to run. The workout is marked in meters, but you can substitute these distances for yards. A yard is about 1/3 of a foot less than a meter, but doing the workout in yards will still be rigorous.

Example Warm-Up

• 5 min Jogging

• 12 min Dynamic Stretching

  • Jumping Jacks

  • Skips

  • Arm Circles

  • Iron Crosses

  • Donkey Kicks

  • Other Moving (dynamic) arm/leg/core stretches

• 5 min Static Stretching

  • Toe Touches

  • Ankle Rolls

  • Butterfly

Pyramid Workout 1

• 100 meters (100 yd, if doing in yards)

• 2 min rest

• 200 meters (200 yd)

• 3 min rest

• 300 meters (300 yd)

• 5 min rest

• 200 meters (200 yd)

• 3 min rest

• 100 meters (100 yd)

Workout 1 is ideal for those who prefer shorter sprints. The longest distance in this workout is a 3/4 lap around a 400 m track. So, all these sprints should be done close to full speed. Be sure to rest for the entire rest period after completing a sprint.

Pyramid Workout 2

• 200 meters (200 yd)

• 3 min rest

• 400 meters (400 yd)

• 4 min rest

• 800 meters (800 yd)

• 6 min rest

• 400 meters (400 yd)

• 4 min rest

• 200 meters (200 yd)

Workout 2 is ideal for those who prefer slightly longer sprints. The longest distance in this workout is 2 laps around a 400 m track. So, the 800 m sprints should be run slower to safely complete the workout. Focus on running with speed by striding (longer & more powerful leg movements). You should still be moving very fast. This is not a jog!

These sprint workouts are intense, quick workouts that will be sure to provide a full-body workout.