Sprint Interval Loop | Friends

Quick Intro

Sprint Interval Loop is a set of short sprint races where the start changes every time. Two partners race a short distance, for example 15 metres. Each race begins on a random beep from a timer app, or a call from a third person, so neither runner controls the start. Whoever finishes second chooses the start position for the next race: standing, a three-point crouch, kneeling, sitting or lying face down. Both partners use that position. After an agreed number of races, the partner who won more takes the session.

Choosing the start gives the slower runner a small role in every race, with no penalty attached. A runner who knows they are quicker off the floor than their partner can pick a lying start and see if it evens things out.

How to sprint well, with a strong lean, a powerful arm drive and quick feet, is taught at Sprinting. This guide covers the game: the start positions, fair starts, scoring, rest and safety.

What You’ll Need

Two people.
A clear, flat, straight lane wide enough for two, on grass, a track or a gym floor with space to slow down.
Cones or lines for the start and the finish.
A timer app that gives a random start beep, or a third person to call starts.

How to Play

Agree the distance, the number of races and the list of allowed start positions.
For the first race, both partners start standing.
Get into position at the line, each in your own lane.
Start the random beep timer, or have the third person call. On the beep, both sprint through the finish.
The first across wins the race.
Walk back and rest fully.
The partner who finished second names the start position for the next race.
Repeat for the agreed number of races. The partner with more wins takes the session.

The Start Positions

Agree the list before starting. A good set:

Standing: feet staggered, weight on the front foot.
Three-point: one hand on the floor, the classic crouch.
Kneeling: both knees down, upright.
Sitting: sitting on the floor, legs out in front.
Lying face down: chest on the floor, hands by the shoulders.
Lying face up: on the back, head toward the finish, so the first move is a sit-up and a turn to face the lane.

Getting up from the floor quickly is a skill of its own, and it changes who is fastest. A partner with a slower top speed may be quicker from lying down, which is exactly why the choice matters.

Fair Starts

Neither runner gives the start. A timer app with a random delay, or a third person calling “go” after a random pause, keeps it fair. Both runners hold still in their position until the signal. A runner who moves early has their win taken away for that race, and the race is run again after a short rest.

Each runner stays in their own lane from start to finish. In the floor starts, both partners get up facing straight ahead, so there is no risk of turning into each other.

Rest and Recovery

Every race is a maximal effort. Rest fully between races, about one and a half to two minutes for a short sprint. Floor starts cost extra energy getting up, so allow a little more after those. If times start slowing badly or a partner is still breathing hard at the line, wait longer.

Making It Fair

The less conditioned partner can race a shorter distance, with their finish line a few metres closer. Keep the gap the same for the whole session. A fair gap is one where the first few races are close. Training With a Friend has more on setting a head start.

Staying Safe

A full warm-up. Jogging, leg swings, strides and practice starts from each position.
Full rest between races.
A clear, flat lane, with run-off space after the finish.
Stay in your lane.
Stop at tightness. A pulled hamstring ends far more than one session.

Either partner can end the session early at any time. The races already run decide the result.

Common Mistakes

Choosing the same start every time. The game is more fun, and more useful, with variety.
Rushing the rest. Tired sprints are slow and risky.
Getting up in a twist from the floor. Rise straight toward the finish, pushing up and stepping forward in one movement.
Easing off before the line. Run through the finish.

Fitting It Into a Session

Sprint Interval Loop belongs early in a speed or conditioning session, after the warm-up and before anything tiring. Six to ten races is plenty. The floor starts also train getting up quickly, which suits field and court sports. Building a Partner Session has more on building a speed day.

Getting Better Over Time

Note the results by start position. Over a few weeks, partners learn which starts suit them and work on the ones that do not. Timing a few races adds a second measure of progress.

Sprint Rematch Gamble lets the loser gamble on a rematch.
False Start Sprint Drill tests staying still on the start line.
Chase Sprint has one partner chase the other.
Ball Drop Sprint is a short hand-reaction game, catching a dropped ball before its second bounce.

FAQ

Who picks the start for the first race?

Agree it beforehand. Standing is the usual first start.

Can I pick a position that I am good at and my partner is not?

Yes. That is the strategy of the game.

What if we tie?

The race counts for nobody, and the same partner picks the next start again.