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.
Challenge Level: Moderate
- After completing an easy treadmill run of normal duration and pace, increase the incline to 10 percent.
- When the treadmill stops rising, increase the belt speed to a level that feels like a 9 on the effort scale.
- 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.
- Walk for 2 minutes and then perform another 20-second sprint.
- 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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