Treadmill Intervals
- Thread starter jackie7
- Start date
kathryn
Cathlete
There are many ways to do interval workouts, with work/rest intervals measured by distance or time.
I do track interval workouts.
Here's one of my favorites you could adapt to the treadmill (though on a treadmill you could vary incine as well as speed).
Warm-up: 5-10 minutes of easy-pace walking.
Dynamic stretches (optional)
WOrkout:
2 x 800 meters fast, with 400 meter recovery after each
3 x 400 meters fast, with 400 meter recovery after each
4 x 100 meters fast, with 100 meter recovery
5 x 50 meters fast, with 100 meter recovery
You should be going faster as the speed intervall distance gets shorter.
You can also use HR or perceived exertion to judge recovery. (I use a talk test: If I can say the first two stanzas of "Mary had a little lamb" without gasping, and with only one breath between them, I'm recovered enough for the next speed interval. I use this in conjunction with the recovery distances indicated above, and pace myself so my recovery slow walk is slow enough to recovery by the time I hit the place where my next speed interval starts. If I miscalculate and still can't make it through the two stanzas, I take a longer recovery break. If I recover faster, I start the next speed interval.)
I've also done interval workout with 6 x 200 meters with 200 meter recover between.
HTH!
8
I do track interval workouts.
Here's one of my favorites you could adapt to the treadmill (though on a treadmill you could vary incine as well as speed).
Warm-up: 5-10 minutes of easy-pace walking.
Dynamic stretches (optional)
WOrkout:
2 x 800 meters fast, with 400 meter recovery after each
3 x 400 meters fast, with 400 meter recovery after each
4 x 100 meters fast, with 100 meter recovery
5 x 50 meters fast, with 100 meter recovery
You should be going faster as the speed intervall distance gets shorter.
You can also use HR or perceived exertion to judge recovery. (I use a talk test: If I can say the first two stanzas of "Mary had a little lamb" without gasping, and with only one breath between them, I'm recovered enough for the next speed interval. I use this in conjunction with the recovery distances indicated above, and pace myself so my recovery slow walk is slow enough to recovery by the time I hit the place where my next speed interval starts. If I miscalculate and still can't make it through the two stanzas, I take a longer recovery break. If I recover faster, I start the next speed interval.)
I've also done interval workout with 6 x 200 meters with 200 meter recover between.
HTH!
8
Last edited:
maddiesmum
Cathlete
Or, if like me, the need to calculate distances is an additional stress you don't need during your workout, then use the time factor instead.
I often include 5-10 1 min sprints after my main running workout on the treadmill. Since by that time I am good and warmed up, I am ready for the faster speeds.
I use anything from 8 mph upwards on the treadmill speed settings, with the incline on anything from 0-1%. I start from a walking position on the belt at 5 mph and start increasing that speed as I start running. I sprint for 1 minute, then grab hold of the rails and jump to the sides of the belt, then reduce the speed back to 5 mph while I rest for a minute.
I find it safer to do it this way that to set the speed for 8 mph and then try and get on the belt......
Traditionally, there should be a set ratio between the work efforts and the rest periods in an interval workout and if you imitate Cathe's Imaxes you could easily for a sprint for 1 min then walking rest for 2 mins, and repeat. By the time I get to sprints at the end of my workout, however, I am in "finishing up" mode and I tend to do a 1:1 ratio, 1 min sprint, 1 min standing at total rest at sides of the belt, repeat. I also make each sprint faster than the one before, as I am challenging myself and finishing up the cardio for the day.
Intervals are supposed to be "all-out" effort at the anaerobic threshold, and by the time I get to 45 secs through a 1 min interval, I can feel my legs giving out, so that it becomes a mind over matter proposition in order to complete each interval. Intervals should not be a walk in the park. I always start off feeling strong during each interval and go through the phases towards "help! I'm fading fast!!" and then I know I have chosen the correct speed. For me, strangely, running intervals feel different to Imax intervals: it is always about the legs fading and giving out on me, never about shortness of breath. With the Imaxes, it always feels like the whole body cannot take anymore! I think it is just because running comes more naturaally to me than aerobics.
There are many ways to construct an interval workout for yourself, this is just what works for me.
Have fun,
Clare
I often include 5-10 1 min sprints after my main running workout on the treadmill. Since by that time I am good and warmed up, I am ready for the faster speeds.
I use anything from 8 mph upwards on the treadmill speed settings, with the incline on anything from 0-1%. I start from a walking position on the belt at 5 mph and start increasing that speed as I start running. I sprint for 1 minute, then grab hold of the rails and jump to the sides of the belt, then reduce the speed back to 5 mph while I rest for a minute.
I find it safer to do it this way that to set the speed for 8 mph and then try and get on the belt......
Traditionally, there should be a set ratio between the work efforts and the rest periods in an interval workout and if you imitate Cathe's Imaxes you could easily for a sprint for 1 min then walking rest for 2 mins, and repeat. By the time I get to sprints at the end of my workout, however, I am in "finishing up" mode and I tend to do a 1:1 ratio, 1 min sprint, 1 min standing at total rest at sides of the belt, repeat. I also make each sprint faster than the one before, as I am challenging myself and finishing up the cardio for the day.
Intervals are supposed to be "all-out" effort at the anaerobic threshold, and by the time I get to 45 secs through a 1 min interval, I can feel my legs giving out, so that it becomes a mind over matter proposition in order to complete each interval. Intervals should not be a walk in the park. I always start off feeling strong during each interval and go through the phases towards "help! I'm fading fast!!" and then I know I have chosen the correct speed. For me, strangely, running intervals feel different to Imax intervals: it is always about the legs fading and giving out on me, never about shortness of breath. With the Imaxes, it always feels like the whole body cannot take anymore! I think it is just because running comes more naturaally to me than aerobics.
There are many ways to construct an interval workout for yourself, this is just what works for me.
Have fun,
Clare
kathryn
Cathlete
Some other resources:
You can use Cardio Coach guided workouts for interval work on a treadmill. They guide you to what speed and incline to use : Cardio Coach
www.podrunner.com and www.motiontraxx.com both offer free music downloads, with some of them being interval workouts.
You can use Cardio Coach guided workouts for interval work on a treadmill. They guide you to what speed and incline to use : Cardio Coach
www.podrunner.com and www.motiontraxx.com both offer free music downloads, with some of them being interval workouts.