Sprint exercises on treadmill

The other run I do is 2 laps of the oval or track at about 85% which takes abit over 3 minutes then I rest for a minute then repeat, that way it's similar to a fight 3/1 work/rest ratio and I repeat it 6 rounds same as my fights, even if you don't fight it's very good for fitness, I usually do this once a week with two other 5km runs and sprints, I also do a fair bit of skipping at the gym

 

:good:good

 

Got lots of good info. On this thread. Thanks guys.

 

try 8.5-9.0 mph with a 10% incline for 60 seconds with a 30 second rest. 4 intervals.

 

You could try running on the treadmill at 16kmh for three minutes with one minute rest just put your feet on the side and hold the side handles, then jump back on, repeat as many times as you want but 5km is good, the treadmill I run on goes 17kmh max which isn't realy sprinting but I wouldn't personally use it for sprinting I don't think you can safely pump your legs on the treadmill at your maximum speed and not overrun it or slip off, maybe it's just my clumsiness but I definately do the interval run which is at about 85% max, hope this helps

 

hi johnboy

Actually, I am just giving my personal impression, to me it feels exactly the same when I run on the treadmill or on the road outside, there is nothing scientific in my observation

the most "relevant" thing I can say is that for a long time, I did roadwork as part of a boxing training, then I had to stop because I had to move far. Then in the new place I lived, it was too polluted outside, so I started running on the treadmill.

After a while, I came back home for vacation and resumed my roadwork, and there I could not feel any "underdevelopment" in my leg muscles or anywhere else, because I had run so long on a treadmill. I just felt the mechanics and the general "feel" of it was the same

just sharing my experience, hope it helps

 

yes, I realize I made a mistake in my workout description, actually it looks more like this:

set the treadmill elevation to 15% and start jogging
1 minute slow jog, 50% max effort
then 70% fast run (1 minute)
then back to 50% (2 minutes)
then 80% fast run (1minute)
then 50% again for 2 minutes
etc. until you reach 11 minutes mark
then last minute all out 90%

so you are right in saying it sounded too intense, actually my workout is as described above, less intense but still pretty hard for me, I do it only twice a week and feels the stimulation for 3 days

my heart pulse per minute is 70 BPM at rest, 130-140 BPM when jogging and 190 when running 90% (I checked on the treadmill sensor) with around 15% elevation on the treadmill, that gives you an idea of the intensity I am looking for

 

it all depends on what kind of challenge and level of intensity you are looking for and/or in what kind of mental/physical shape you are on that day

If I may, the best advice I could give you would be to try different speeds, elevation and durations on different days. that will give you time to recover and also, That way you can see how it feels and identify what you like doing, what you feel is effective etc.

it also depends on what your goals are

as far as I am concerned, I do HIIT on a treadmill with elevation because:

- I am trying to keep in shape, I read that the most effective exercise to burn calories is running, so I run
- I want to stimulate my metabolism to burn fat even when I dont train, that's why high intensity is mandatory
- I like the feeling of running, it may sound strange but I love being out of breath and sweating heavily, maybe because of the endorphin kick just after training
- I like a good challenge
- I like saving time, and with this exercise, I believe you train and stimulate your cardio-vascualr system AND your muscular system at the same time
- I think it offers lots of benefits in terms of health for the reasons mentioned above

one last thing: it can become very boring to run on a treadmill, so I would suggest you mix it up from time to time to break the monotony

cheers

 

almost my exact same experience and like you nothing scientific seems weve just come to different conclusions! lol