In Part 1 I dealt with – the best form of exercise for people who have high levels of estrogen, strength or aerobics or pilates?
Here is a 6 week sprint program. This is to be followed only twice per week as the intensity levels are too great. If you are pushing yourself then you will feel the delayed onset muscle soreness for days thus unable to do this workout daily. It makes me laugh when I hear people sprinting everdyday!! I undertsnad there are varying abilities and starting poitns for everyone so I composed a step Interval program.
| Day | Distance | Intensity | Sets/reps | Rest in between reps |
| 1 | 10 yards | 80%- moderate | 2x 10 | 30 sec rest with 2 min rets in between sets |
| 2 | 100 yards | 80%- moderate | 1×10 | 75sec |
| 3 | 10 and 30 yards | 80%- moderate | 1×10 x 10 yards
1 x 10 X 30 yards |
45 sec
60sec |
| 4 | 100 and 150 | 80%- moderate | 1 x 5 x 100 yards
1x 5 x 150 yards |
75 sec
2 min |
| 5 | 10 and 20 yards | 100% | 1x 8 X 10 yards
1x 6 x 20 yards |
60sec
90sec |
| 6 | 100 | 80% | 1x 15 | 2min |
| 7 | 20 and 40 yards | 100% | 1 x 8 20 yards
1 x 6 x 40 yards |
2 min
2min |
| 8 | 100 yards | 100% | 1 x12 | 3 min |
| 9 | 40 yards | 100% | 1 x 12 | 2min |
| 10 | 100 and 150 yards | 100% | 1 x 8 x 100 yards
1 x 4 x 150 yards |
3min
4min |
| 11 | 40 and 60 yards | 80% | 1 x 8 each | 2 min |
| 12 | 150 yards | 80% | 1 x 8 | 3min |