Treadmill Intervals

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12PackAbs's picture
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Treadmill Intervals

Did some treadmill intervals today for my cardio.

5:00 warmup (5.0 mph, 2.0 incline)
15:00 intervals (2.0 incline), 1min on (9/9/9.5/9.5/10mph), 2min slow (6/6/6/6/5.5mph)
5:00 sprints (3.0 incline) 0:20 on (12mph) 0:40 off
5:00 cooldown

anyone go faster?

Lance DopeStrong's picture
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That's a serious run @12Pack... Just beginning the long road back on the mill. Actually happy to be there honestly.

So, how often are you doing that, or some iteration of that? And what's the goal of your current running plan, or is it simply to maintain what you've already developed cardiovascular'ly?

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Before my time got crunched in a big way from work I'd say I got that workout (or a similar variation) in once or twice weekly on a cardio day. Now since I started playing basketball again and with time constraints I hope to get it in once every week or two. I'd love to get to 10mph for each interval at a 3-4% incline and jack the sprint mph up another 1 or 2. That would be impeccable cardio conditioning for me. Keep in mind I don't really have a "runner's body" as I'm moving all 6'1" 190lbs of my frame. Once I get to my summer fighting weight of 180ish then I should be able to hit those goals

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Oh man I'm about to resume HIIT again today after 3 months. Tendon had developed a partial tear in it, so I've had to lay off of it completely these past 3 months. Before that, my interval breakdown was:

4 min build up:
30 sec intervals (speed 4 and then speed 2, speed 5 and then speed 2, speed 6 and then speed 2, speed 7 and then speed 2)

8 min interval:
30 sec intervals (speed 13.5 and then speed 2)

4 min break down:
30 sec intervals, same as build up but in reverse order.

I'm looking forward to getting back to that level, but I'm still going to take it cautious. You got no idea how much I'm looking forward to getting back that speed aspect; I just can't wait to start the treadmill use again.

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Alright, today was the first day I was able to run in 3 months. Tendon held up fine, had stiffness but that will go away with time. Maxed out at 11 mph, not where I want it to be but it's a solid starting point to getting back to the level I used to be.

Here's the run-down of how the treadmill went today:

buildup (8 mins): 30sec-30sec intervals of speeds: 5 / 2 / 6 / 2 / 7 / 2 / 8 / 2 and then 1 min at 9 / 1 min at 2 / 1 min at 9.5 / 1 min at 2

10 actual sets (10 mins): 30 sec-30sec intervals of speeds: 10 / 3 / 10.5 / 3 / 11 / 3 / 11 / 3 / 11 / 3 / 11 / 3 / 10.5 / 3 / 10 / 3 / 9.5 / 3 / 9 / 3

cool down (7 mins): 30 sec-30sec intervals: 6 / 2 / 5 / 2 and then walked at 2 for 5 min to just cool the legs down

total of 25 mins.

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see my earlier post about the actual workout but here were the speeds/inclines of yesterday's run (on a fairly empty stomach).

Intervals 3%incline 9/9.5/9.5/10/10.5
Sprints 5% incline 12.4/12.4/12.4

Had to cut the sprints from 5 sets to 3 because I was about to lose my lunch, felt good though

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intervals
3% incline
1:00 intervals (10/10/10/10/11mph)
2:00 breaks (6mph)

chased it with a light elliptical sesh

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At the conclusion of all non-leg workouts, I'm running a treadmill mile as fast as I can, going up in speed every tenth of a mile. Gives me my money's worth.

My foot speed best resembles John Candy in Uncle Buck, but hey. It's a start.

Legs Ain't Dope.

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very nice work @Dope

I did a TMill sprint workout about a week ago and almost lost my lunch. I set the mill to 3% incline and started with 5 sprints at 10mph. 20 second sprints with 40 second rest. The next 5 were at 11mph then 5 at 12mph and 5 at 13 mph. The last two at 13mph were grueling. Good workout though

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Went for a long run on Monday... Been a while since I logged road work at that distance. Was pleasantly surprised by my cardio capacity.

Also did it with a partner (nh). Gotta admit it's nice to run with someone, particularly someone marginally faster than you. Pushes the pace accordingly.

Anyways, keep on trucking 1R.

Dope.

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Hill Sprint intervals are fantastic....sprint up walk down/ build up to a jog down....also considered less of an injury risk as the incline prevents you running at full speed as you would on a flat track! Also, when you return to flat sprints you fly!