Treadmill Sprints

TrevorRoss · 03-10-2006, 12:05 AM

Okay I want to know the nitty gritty about this, so please give me some idea about methods, sets ect. I really have no clue about doing this effectively.

Colby18 · 03-10-2006, 11:13 AM

Well, this isn't necessarily just a sprint. I usually keep a steady pace for 4 minutes then last minute crank it up as high possible so its a full out sprint for one minute. ANd repeat...which is pretty difficult, be sure to set the incline up too, and no holding onto the hanles, unless your going to fly off.

But i guess if you dont get tired from taht you can try what I'm to do once I can finally do that pretty easily is ...1 minute steady pace...2nd minute full out sprint...3rd minute back to steady pace...4th minute full out sprint ...30 second steady pace ..last 30 seconds full out sprint...tehn rest for 30 seconds and repeat...it mimic's rounds for MMA btw.

I have never done that because, I imagine it would be miserable, but i will give it a shot sometime here.

reagan123 · 03-10-2006, 11:22 AM

5 min warmup -- 20 seconds sprint -- 10 sec recovery * 8 -- 5 min cooldown

another i do is a total of 20 minutes...
5 mph * 2 minutes
6,7,8,9 ( go 6 mph for one minute, 7mph one minute, 8mph one minute...etc)
6,7,8,9
6,7,8,9
6,7,8,9,10 (I add 10mph for 1 min. this last round which is an all out sprint for me)
5 mph * 1 minute

Vxfilmer1000 · 03-10-2006, 09:48 PM

I usual run for a few mins then full on sprint for a min then walk to cool down then repeat

StoneFist · 03-10-2006, 10:07 PM

Dude I do my Jog=12 miles or around 2 hours then I sprint for 5 mins 5x with a 30 sec break between each round and that is my morning road work. I then eat after that and drink as much water as I can well have fun with that PEACE.

wenispinkle · 03-10-2006, 10:46 PM

i like to run hill sprints on the treadmill, or rather sprints with the incline as high as it will go. ive only done 2 workouts though, i started after i saw this video.

https://www.intocombat.com/video_detail.php?VideoID=36

you can get creative with your intervals. some of my favorites are 20on/10off, 30on/15off, and 20on/20off, but you can do whatever you want

Ezra · 03-10-2006, 11:49 PM

i am aware this does not answer the poster's question but........personally, i can do jog/sprint intervals for what seems like an eternity on a treadmill, but when i hit a trail in the woods or a big open field ect., i really feel like i am working towards the goal. it simply makes me work harder (to me its like the difference of using machines vs. free weights). best case scenario is find a nearby hill, jog around said hill, then do sprints up and down the hill, rinse/repeat. if you live in a flat place like i do a bayou works just as well. this maximizes my time and effort which is quite desirable, for my time is very valuable to me, as i am sure yours is to you. good day

Radar · 03-11-2006, 08:32 AM

Quote:

Originally Posted by Ezra

i am aware this does not answer the poster's question but........personally, i can do jog/sprint intervals for what seems like an eternity on a treadmill, but when i hit a trail in the woods or a big open field ect., i really feel like i am working towards the goal. it simply makes me work harder (to me its like the difference of using machines vs. free weights). best case scenario is find a nearby hill, jog around said hill, then do sprints up and down the hill, rinse/repeat. if you live in a flat place like i do a bayou works just as well. this maximizes my time and effort which is quite desirable, for my time is very valuable to me, as i am sure yours is to you. good day

My thoughts exactly - except for the "Bayou" and the "Good Day"

...however...

Try doing a circuit of about 15 minutes from walking pace to a comfortable jog, then every two minutes, jack the speed up two points. Every station has to be run for AT LEAST two minutes.

Once you reach full running speed, work at lasting for FOUR minutes, then reduce the pace to an easy run to catch your breath. Start again on the two minute/two speed point intervals, but also jack the incline up as well on each station, until you end up sprinting up hill.

Run until gasping - then run a bit more.

Two days later, get out on a fire trail.

chodukjin · 08-03-2006, 09:46 AM

great info here and ideas

One Time · 08-03-2006, 12:53 PM

This is my general routine...I do this once or twice a week.

Warm up run of 1 mile at 6.0 mph

increase speed to 8.0 for quarter mile

jump off treadmill and increase speed to 12-14 mph

jump on treadmill and run 1/4 mile at this pace

jump off and shadowbox or just jump up and down for 30 secs

jump back on and repeat (5x)

decrease speed to 6.0 for cool down....run this for 1/2 mile.
decrease to walking speed for either quarter or half mile to end