Endurance and Sprint Workout

[HeLLBoy3045]

hey im tryin to get into some good shape. i need a light endurance workout and a decent sprint workout. what would be a good workout you reccomend?
thanx

[JJEB2]

i do a speed endurance workout that is very good. its one day a week of my three day speed training. I run 8 150's at 200 m pace. you start at 50-55% of your 200m. work up each week. about 2 minds in between sets. my rest peroid is usually the time to walk back and get right on the line. do a half time after 4 sprints for 3-4 mins. recover. warm up and down and remeber to stretch before and after the workout.

[StayJuicen34]

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