Keep Calm & Roll On!
February 20, 2017
The Best Stress Killer
February 20, 2017
Running the Turkey Trot this year? Want to improve your PR? Research suggests that short, 30 second sprint intervals may help you get faster and more fit. Evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise.
If your goal is to become faster and fitter, then sprint intervals may be for you. For improved performance, start with this sprint interval routine below two times per week.
Focus on increasing your intensity to the point where you are out of breath and it would be difficult to talk and hold a conversation.
Interval Treadmill Sprint Routine:
Start at a 1% incline. Adding incline will put less stress on your knees and joints and can prevent injury. The % below is based on effort level. 100% would be your absolute max output.
Example:
| Incline | Speed (mph) | % Effort | Time |
| 1.0 | 6.5 | 60 | 2 minutes |
| 1.0 | 9.0 | 90-100 | 30 seconds |
| 1.0 | 6.5 | 60 | 2 minutes |
| 1.0 | 9.0 | 90- 100 | 30 seconds |
| 1.0 | 6.5 | 60 | 2 minutes |
| 1.0 | 9.0 | 90- 100 | 30 seconds |
| 1.0 | 6.5 | 60 | 2 minutes |
| 1.0 | 9.0 | 90- 100 | 30 seconds |
*May change intensity by varying incline, speed, and interval time
