Sprint Treadmill

Apr 25, 2010
Rating

Sprint Treadmill with Incline
by: Mitch - MTS

For a person in your situation, I think that a regular treamill would likely work fine. My only caution is that if you are performing a lot of hill training at high speeds with you getting on and off of the unit while the belt is moving, your treadmill may not hold up real well in the long run.

With that being said, what I usually recommend to my general clientele just looking to get in better shape and cross train is to incorporate interval hill training 1-2 days per week. The other days that you train, you want to vary the intensity so that your body gets plenty if variation with regards to stimulus.

So, what I would suggest is that you perform a lower intensity, long, steady state run 1-2 days per week. Then perform a moderate intensity interval training session where you vary the speed/elevation to give you different intervals (i.e. 2 minutes hard, 1 minute easy). You can vary the times to whatever you want to give you a good, medium intensity workout. Then, your other 1-2 days in the week are high intensity training on your treadmill.

I would probably suggest that you keep your elevation in the 8-12% range and perform 8-12 runs at varying speeds between 8 and 11 mph. Keep your runs in the 8-20 sec. range. I know that I'm giving you a lot of ranges, but it is kind of difficult to coach you through it without seeing your or your treadmill (speeds vary quite a bit with treadmills). Basically, the rule of thumb is the high the speed and elevation, the shorter the time and vise-versa. You will get a feel for it as you start to perform some workouts. I have attached a workout for you to take a look at. I would suggest that you start the workouts by cutting the elevation in half as you are new to this type of training and progress from there. This will at least give you an idea as to what I do with the workouts.

Sprint Treadmill

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Sprint Treadmill