3 Intense Treadmill Workouts for Sprinters

As a sprinter, you definitely need to be the fastest sprinter on the track to be champion. So if you want to dominate the track, you must be explosive and speedy. How do you speed up yourself and reduce the time? Great! Treadmill Workouts for Sprinters are the best way in this fact! Right. A complete treadmill workout will tremendously increase your speed and reduce time.

In this write-up, we look deeper into why Treadmill Workouts for Sprinters are highly potential, a complete treadmill workout routine, and important instructions you need to follow during a workout.

Treadmill Workouts for Sprinters

Treadmill workouts are a high potential for improving many aspects of sprinters’ body in fact. The Best Treadmills are characterized by a “Cardio Mode” in where a target heart rate is defined and the speed and elevation are controlled automatically until the sprinter is in “Steady Heart Rate State”. Thus, the treadmill is live up to mechanical energy to the sprinter body based on the vital function such as heart rate.

Sprinters on the running deck of the treadmill are moving. So they accommodate the adjustable speed of the belt. The running deck of the treadmill habitually goes up on damping components, so the running deck has shock-absorbing characteristics. Through uplifting components during the training session, the entire frame including a treadmill running deck will be raised and thus simulates a pitch angle for uphill running.

In addition, for sprinters, treadmill workouts can increase the lactate threshold. The lactate threshold is a significant factor in optimizing performance for long-distance running events. Moreover, an increase in optimum heart rate allows sprinters to intake more oxygen while exercising which intensifies the capability to sustain greater spans of aerobic effort.

3 Intense Treadmill Workouts for Sprinters to Get Speed

The following 3 intense interesting treadmill workouts will make you stronger, significantly improve your stamina, speed, heart rate. So it’s not later, let’s know them right now!

1. Fartlek Training on Treadmill

Fartlek means “speed play” which is a very simple form of long-distance running. In the Fartlek Training “Periods of fast running intermixed with periods of slower running.”

A Fartlek run is “sprint all out from one light pole to the next, jog to the corner, give a medium effort for a couple of blocks, jog between four light poles and sprint to a stop sign, and so on, for a set total time or distance.”

This training is developed in Sweden that incorporates aspects of interval training with regular distance running. A Fartlek Training Session normally consists of a minimum of 45 minutes.

Time Workout Speed in Mile Incline
10 Minute Warm-up walking or slow jogging 3.5 0 %
5 Minute Running 6 1 %
3 Minute Running 5 3 %
1 Minute Running 6.5 4 %
20 Minute Running 5 5 %
1 Minute Running 6 2 %
5 Minute Cooldown by jogging 3.5 1 %

You should adjust the speed, time, distance, or incline as per your level.

2. Sprint Interval Training

Although genetics plays a big role in one’s ability to sprint, sprinters must be dedicated to their training to ensure that they can optimize their performances in competition. Sprint Interval Training includes various running workouts, targeting acceleration, speed development, speed endurance, and more. In doing so, you can try out sprint interval training on a treadmill.

“Walk-back Sprinting” is one example of interval training for sprinters in which one sprints a short distance then walks back to the starting point to repeat the sprint a certain number of times. For example, in a 200-meter sprint, walk back and sprint again, every 3 minutes.

30 Minute Sprint Interval Training on Treadmill

Time Workout Speed in Mile Incline
5 Minute Warm-up 3 0 %
3 Minute Running 5 5 %
3 Minute Walking ( Recovery) 3 2 %
3 Minute Running 10 7 %
3 Minute Walking ( Recovery) 3 2 %
3 Minute Running 15 8 %
3 Minute Walking ( Recovery) 3 2 %
3 Minute Running 20 9 %
4 Minute Cooldown 3 0 %

You should adjust the speed, time, distance, or incline as per your level.

3. High-Intensity Interval Training

High-intensity interval training is a type of cardiovascular exercise technique that alternating short periods of intense anaerobic exercise with a period of low-intensity recovery until continued exhaustion. Although there is no universal high-intensity interval training session time frame, these intense workouts typically last 30 minutes depending on the current fitness level of a participant. High-intensity interval training workouts provide improved sprinters’ ability and conditions as well as improved glucose metabolism.

The HIIT workout sessions are usually composed of warm periods, followed by a few repetitions of high-intensity exercises separated by moderate-intensity exercises for recovery, followed by a cooling down period. High-intensity exercise should be done at the highest intensity around. The medium exercise should be about 50% intensity. The number and length of each iteration depending on the practice, but with only 20 seconds of intense practice, there can be three repetitions.

30 Minute HIIT Treadmill Workouts for Sprinters

Time Workout Speed in Mile Incline
5 Minute Warm-up walking 6 2 %
5 Minute Sprint 7 5 %
5 Minute Sprint 6 6 %
5 Minute Sprint 7 7 %
5 Minute Sprint 6 8 %
5 Minute Cooldown 5 2 %

You should adjust the speed, time, distance, or incline as per your level.

Instructions to Follow During Treadmill Workout

Dear Sprinter follows the following instructions whenever you do a treadmill workout:

  1. Never workout on a treadmill without a warm-up.
  2. Know how to operate your treadmill.
  3. Use a slight incline at first, then increase according to your level.
  4. Don’t hold on to the handrail or console of the treadmill.
  5. Don’t lean forward.
  6. Don’t look down.
  7. Pay attention to your stride.
  8. Don’t step on or off while the treadmill is running.
  9. Don’t forget to hydrate yourself.
  10. Be cool down in the end.

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