Treadmill Training for Acceleration and Speed

Living in Colorado, the lack of a indoor training facility makes it hard to get out and do anything acceleration wise or speed wise.  So I decided to take on the treadmill and built a workout that is proven by science to build acceleration and speed!

In a study done in 2012, researchers found that training at a 10 - 20incline on a treadmill going 7 - 12mph increased your acceleration and speed just as much as weighted sled would!

Here is the workout

1. Warm up 

• Speed: 3.2mph - walk
• Incline: 0%

2. Sprint Session

• Speed: 7.0mph
• Incline: 7.0%
• 3 reps @30 seconds
• Rest 30 seconds between

3. Sprint #2

• Speed: 10.0mph
• Incline: 10.0%
• 3 Reps @ 20 seconds
• Rest 45 seconds between

4.  Sprint #3

• Speed: 12.0mph
• Incline: 15%
• 3 reps @ 10 seconds
• Rest 90 seconds

5.  Sprint #4

• Speed: 12.0mph
• Incline: 0%
• 2 reps @ 10 seconds
• Rest 90 seconds in between

On the last sprint #4 you will feel like you are going to fall forward.  Don't worry just grab the handles and keep churning your legs

Do this workout 2x a week if you cannot get on a track or you need a great hill workout!

Posted in: Acceleration Training,Acceleration Treadmill,and Fitness,Men's Health,Speed Sprints,Speed Training,Sports Training,Sprinting,Strength Power and Speed,Women's Health and Fitness