Sprints with a Friend: A Great Morning Start
Designed by BearmoreTraining or your friends? Do it together for a win-win.
Leave the park buzzing, training done and friendship topped up before you even start the work day. Walk out just on sunrise and enjoy the crisp early morning feeling, meet your friend for sprint intervals on the oval, then share the day's first coffee, savouring it together.
The runsheet
Get outside before anyone's up
Being in natureA few minutes on your own before everyone else wakes up. The point is the air on your face after a night in bed, the temperature, the light, the birds starting to get noisy, it all helps with a feeling of alertness and vitality to get your day started.
15 min activityBearmore’s thoughts on doing being in nature before hiit
There is no major connection here because any calm doesn't really carry into the workout; the physical demands take over almost immediately.
Sprint intervals
HIITTwenty minutes of sprint efforts with recoveries in between, on a flat stretch of grass. The session is fixed at twenty so it’s straight down to business.
20 min activityBearmore’s thoughts on doing hiit before travel
These do not strongly affect each other because the workout doesn't really shape travel, though a shower and short cool-down beforehand will make the trip more comfortable.
TravelCool down on the way to coffee
5 minThe cool-down disguised as a coffee run. Keep it to an easy five minutes so the legs cool down gently while the conversation keeps going.
Bearmore’s thoughts on doing travel before eating (mindful)
This works well because mindful eating after travel can help you ground yourself and nourish the body after the transit.
First coffee together
Eating (mindful)The first coffee of the day, taken sitting down and together gets savoured. This is the payoff for your hard work from the sprints; let it be a moment of presence even if it’s short.
10 min activityTime well spent.
1h 21m spent doing something good for yourself.
The breakdown
Burst evaluation
Wellbeing focus
About this Burst
Great for people whose training and social time are in competition. Especially great for women from their mid 30s on who want to keep the benefits of short, sharp, high-intensity work without losing too much time. It starts early: a quarter of an hour or less to walk to the park before sunrise, which wakes you up properly and starts your warm-up, finish up with a quick walk to a close and finish the cool-down. Doing the session with a friend is the point, not a variation; meeting each other helps you keep the commitment to the sprinting and they might just feel easier in company, and the coffee is the reward at the end. Works best with some fitness base; scale the intervals to where you are rather than skipping the session.