treadmill sprint workout

This workout was absolute fire. I hate running distance on the treadmill but we are in MI now, so I'm pretty much stuck on a mill if I want to get any winter training in. So I get really creative so I don't get bored and quit halfway through my workouts.

I did this gradual sprint workout this morning and if you love sprinting- I think you'll love it too!

treadmills don't have to be boring - use this time to get faster

Couple of things - This is an advanced workout. So if you are newly postpartum or having symptoms, I would recommend you stick to some hills instead.

See "Is Running Safe After Having a Baby?" if you're unsure of whether you're ready to start.

See this post for some tips and videos to follow if you are having POP symptoms:

Best Practices for your Pelvic Floor

Alternatively, please sign up for this 3 workout series to help you get back into running after having a baby. There’s a Pilates, strength, and cardio workout designed to get you back into shape with solid form. This will help prevent injuries and get you back out there, faster.

Okay! Copy / paste this or jot this on to a post-it and stick it to your machine:

I'm giving you some recommendations for speed- but I don't live in your body so do whatever you're comfortable with. Please wear the safety strap and don't do this on less than 4 hours of sleep.

Warm up: walk or jog for .5miles at a leisurely pace on a slight (1-2) incline

5 minutes- jog at a comfortable pace (4.5-5.5mph)

2 minute recovery at a walking pace (2-3mph)

3 minutes - run - (1-2 mph faster than your jog or 5-6.5 mph)

2 minute recovery/ walking  (2-3mph)

90 seconds- fast run (6.5-7.5 mph)

1 minute recovery  (2-3mph)

30 second sprint (7-8.5 mph)

recover 2 minutes  (2-3mph)

You can repeat this section if you liked it and have more time OR try a tabata as a finisher:

Tabata- sprint 20 seconds, recover 10 seconds for 8 sets total

(I did a sprint of 9mph and then hopped off the treadmill for a full 10-second recovery. You are going FAST and you will lose time and dizzy yourself if you try to manually increase/decrease your pace. I prefer to grab a hold of the sides of the treadmill and hop off the belt while I catch my breath.)

Recover for 2-5 minutes walking and stretch!

Enjoy!! I am working on pushing my pace for my next triathlon (TBD) so I liked how this workout pushed me out of my comfort zone. Short-burst training like this is helpful when you need a boost to pass (and stay ahead of) your fellow racers and hit those PRS!

want more workouts like this? Contact me to set up a custom workout plan and subscribe to my email list so you don't miss out!