Sprint exercises on treadmill

Roadwork > Treadmill

 

I'm not a sprinter or runner but I first tip is to forget the treadmill and do sprints for real. Just find a patch of grass and measure it out. http://www.gmap-pedometer.com/. 10x70m, 8x100m, 6x200m, 4x250m, hill sprints is what I do after gym workouts. Go as hard as you can and minimum rest between sprints. Lower stuff I'll have 10 secs, high stuff I'll go 1 min.

 

[ame]http://www.youtube.com/watch?v=suLGj-t25Xk[/ame]

Never tried it but I've heard great things about it. Do it in intervals of 20 secs on/10 secs off for 8 intervals. Or you could use other protocols such as 15/15, 20/20, etc.

 

Go as fast and hard as you can for 10-30 seconds. Then walk/slow jog for 30-60 seconds. Repeat until you feel like dying. Then stop. Take a few days off in between sessions.

 

i do them on a treadmill when i have too, the interval side of it is beneficial as you are still working for whatever time you choose ( i do one min on at full speed and 1 min rest) however dont delude yourself it come close to doing it on a real surface. One the machine is pacing you so you cant go full pelt, even the treadmill on full is a paced run for me. Sprints should be just that an all out sprint no pacing at all or at longer distances only enough pace to finish that distance , i.e 400 meters or 100 meters cant be the same speed.

also scrap was on a similar thread not long ago and what he said was interesting though ill probably get it wrong now, but as far as i could understand with the treadmill your not using the muscles that drive you forward your just using the up and down motion to keep up with the treadmill so you dont get thrown off so you can end up with muscle inbalance's

sorry scrap that is probably completely wrong

 

the motion is exactly the same, on the road, or on the treadmill. There is no risk of imbalance whatsoever, you are using the same muscles, the same way

 

Hi Johnny

I'm a big fan of treadmills, especially for IIT

doing intervals is good, but intervals with elevation is great

try doing 2 minute jog (60% max effort), then 1 minute of fast, "explosive" running/ almost sprint (90% max effort), for 12 minutes AND with 15-20% elevation (not too much, otherwise you can't really sprint full speed)

I love this exercise, for 12 minutes is enough, if you do it properly with the proper intensity then it should be ok for you too

 

When I used to use a treadmill more often, I would do a warm-up and then two minutes of balls out running with one aminute of rest. I'd try to get through 6-8 rounds of this type of prgarm. I remember pretty good cardio results from it.

 

how is it the same when you are not moving (driving) forward ,on the road you are pushing yourself forward , on a treadmill you lift your legs and the "ground" moves under you

i used to think the same as you but it was a very well respected poster called scrap posted on a similar subject and it got me thinking

 

thats sounds like a pretty intense work out. but i dont understand how you can be running "explosive" at an almost sprint. i use it myself but if i max the treadmill out at full speed i still have to go for a minute at least to feel like i have gone my hardest, probably roughly equivalent to a 400 meter sprint. i dont see how you can simulate smaller distances i.e 100 m and make it an all out explosive 100 m sprint ??

 

Drop the treadmill and do them on the oval or athletics track I do 3*200m, 3*100m, 3*50m and 5*10m (as I'm jogging I sprint for 10m jog/ sprint etc.) for the 200 and 100 I have 1 minute rest and for the 50 I have 30 seconds rest between sprints, I run each one with 100 % maximum intensity, that's why I take 60 secs or 30 secs between sprints