Workout: thighs, calves, core muscles

 Activity location: 5 or 7


Step by step
  1. Get your body into a good starting position. Hold your body upright and shoulders relaxed.
  2. Your arms should drive and pump while being held in a bent (right angled) position.
  3. Sprint forward keeping low to start with, and your stride length short to generate power to accelerate.
  4. Sprint to the end of the track as fast as you can.
  5. Turn around and repeat.


Sets and reps

3-5 lengths
Rest 30 secs to 1 min
Repeat 2-3 times


– Short quick strides will produce a faster running time.
– Add a bit of competition – time yourself and push hard to get faster and faster.
– Mix this exercise with leg and torso and plyometric exercises as acceleration needs strength, power and good, stable joints.


Increases heart rate = healthy heart, fat burning
Strengthens legs = good coordination and balance
Strengthens core muscles = good posture, safe lifting

Want more of a challenge?

– Add in a section of deceleration: sprint forward for 8-10 metres, slow down, run backwards for a couple of strides, then sprint forwards again.
– Start by holding a press-up position, then push and rise into a sprint as quickly as possible.
– Increase the intensity: carry some extra weights for example.