Exercise guide
Sprint Intervals (treadmill)
Treadmill Sprint Intervals alternate short periods of fast running with slower walking or jogging recovery. The quadriceps, hamstrings, calves, and glutes contribute to the repeated changes in pace.
Training context
Planning Treadmill Sprint Intervals
A treadmill belt continues moving regardless of fatigue, so the work speed must remain below the point where the runner loses position. Beginners should start with fast runs rather than all-out sprints.
Use the safety clip when available and learn the speed controls before beginning. Record the speed, incline, work duration, recovery duration, and number of rounds.
Technique overview
Increase and reduce speed before control is lost
Warm up gradually before the first work interval. Run near the center of the belt with quick, controlled steps and relaxed arm movement. Reduce the speed early enough to transition safely into the recovery interval, and finish with a gradual cooldown.
Treat this as an overview and use a range, pace, and setup you can control.