End Your Treadmill Run With Power Sprints

Add some short sprints to the end of your run to get speedier and stronger.


Most runners never run all out in training. That’s too bad, because sprinting is fun(!) and beneficial, even for marathoners. The downside of sprinting is that it comes with a risk of hamstring strains. But you can minimize that risk by sprinting uphill on a treadmill where the environment is controlled. The best time to incorporate power sprints into your training is at the end of an easy run.

Power Sprints
Challenge Level: Moderate

  1. After completing an easy treadmill run of normal duration and pace, increase the incline to 10 percent.
  2. When the treadmill stops rising, increase the belt speed to a level that feels like a 9 on the effort scale.
  3. It will take about 10 seconds for the belt to make this adjustment in speed. Continue sprinting for an additional 10 seconds (i.e., for a total of 20 seconds) and then reduce the belt speed to a walking pace.
  4. Walk for 2 minutes and then perform another 20-second sprint.
  5. Continue to alternate power sprints and walking recoveries until you’ve done a total of four to eight, depending on your fitness level.

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