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Becoming a day warrior is not enough glue to hold your fitness plan together. Secondly, understand that results are going to be measured over a long period of time, and not overnight. Lastly, we must set realistic goals based upon knowing ourselves.. Within seconds of the 60 yard sprint, run 40 yards at top speed. Take a one minute break and repeat the three sprints. You can move on to another activity after that but try to run two more intervals before the end of your training session.