I Tried A Workout Usain Bolt Challenged Me To Do - The Running Channel

Aug 13, 2025

Inspired by The Running Channel’s fantastic video, I Tried A Workout Usain Bolt Challenged Me To Do, we’re breaking down a powerful sprint session you can try today. Even if you’re not a sprinter, incorporating this kind of speed work can have a huge impact on your distance running. Be sure to check out the full video for all the details, then get ready to feel fast.

Key Points:

Start with a classic Jamaican sprinter warm‑up: six 60‑meter runs, each a little faster than the last, to prime your neurology for speed work.
Core sprint drills focus on knee‑drive and hamstring activation: A‑skip (90° knee angle, toes to shins), B‑skip (adds a bounce, emphasizes heel‑down), and high‑knees (opposite‑hand/leg coordination).
The signature “Bolt” workout is a descending-distance interval set: 150 m → 110 m → 80 m → 50 m. This is a classic example of high-intensity interval training, where each rep is run at a near-all-out effort with long recoveries to keep that effort consistent. For a deeper dive into the science behind this method, you can learn more by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Recovery length shortens as the distance shortens, but always stays long enough to let heart rate drop and muscles reset.
Emphasizes technical precision, a strong arm swing, and a consistent RPE (≈90% effort). The goal is to build speed-endurance, which is the secret weapon for shaving seconds, or even minutes, off your race times. This type of training is a key component in a well-rounded plan for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout Example:

Warm‑up – 6× 60 m, progressive pace, full recovery.
Drill circuit (2 rounds):
- A‑skip – 2 × 20 m each leg
- B‑skip – 2 × 20 m each leg
- High‑knees – 30 m, focus on opposite‑hand/leg drive
Bolt interval set (all‑out):
- 150 m, 3‑minute recovery
- 110 m, 2½‑minute recovery
- 80 m, 2‑minute recovery
- 50 m, 1½‑minute recovery (Adjust recovery as needed to hit the same effort on each rep.)

Closing Note: Try this sprint session and feel the speed boost in your longer runs. Workouts like this are a game-changer whether you’re chasing a new 5K personal best or developing a strategy for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Remember, you can customize the paces and recovery times in the Pacing app to fit your current fitness level. Have fun, stay fast, and keep sprinting toward your goals