Beginner Sprint Workouts
Now that you're warm and you know what your form should look like, it's time to start sprinting. If you're a beginner, Boldon said sprinting three days a week is a good starting point. Begin your workout at the 400-meter starting line (look for the start/finish line on the track) and run seven 100-meter sprints at 70 percent effort. After each 100-meter sprint, walk back 50 meters (this is your rest), and then repeat until you've completed one lap around the track. Once you've mastered a lap, Boldon said to increase your distance to two laps for a total of 14 sprints.
Taylor advised sprinting two to three times a week, beginning with shorter distances and a lower volume (the amount of reps and sets). Begin at the 100 meter starting line, and run three 30-meter sprints, taking three to five minutes of rest in between each repetition. Taylor said to increase the distance by 10 meters each week until you've reached 50 meters. You can also increase your sets, reps, and effort level, and Taylor advised doing no more than three sets of nine reps at 90 percent effort.
To ensure that your muscles recover, Taylor advised taking a day of rest (consider cross-training) in between sprint days.