How To Do Sprints On A Treadmill

Treadmill Running


By Simon Gould

Sprint training is something experienced runners do on a track. You can keep an eye on the distance and you run as fast as you can. But what if the weather isn't good or there is no track near you? Then you can do sprints on a treadmill. It's easy and you can still get a thoroughly good workout by doing it, so here I'll tell you how.

Benefits of sprint training

Anyone who runs at whatever distance can benefit from sprint training. The whole sprints workout doesn't last for long but it's a killer to the body. It will have you sprinting and running like never before and that's how it works. It's designed to get you burning fat and the heart rate going very high till you can't sprint anymore.

Sprints will increase your aerobic capacity better than long endurance exercise. So it will help you run further if you do long runs. It will also help you run faster when you do your normal runs and yet sprint training only takes 10 to 20 minutes. So the improvement is better than doing a long run and that sounds good to many of us who do long runs.

It helps increase your muscle mass as you're running into and past the anaerobic zone which gets your heart beating to near the maximum possible for you. Building muscle in your legs is good for supporting the knee and thigh joints which protect you from getting injuries. It's another workout in your arsenal and makes the treadmill more fun.

Sprints workout

Bear in mind this is hard, we wouldn't recommend you try it without some good months of running under your belt. Sprint training can be done on any cardio machine but we'll focus on the treadmill. Find one with handrails. This in case you need to jump on the sides, if the workout has become too strenuous and you need an immediate rest. As usual we'll have a warm up and cool down which can be jogging or walking:

  • Warm up for 5 minutes
  • Run for 60 seconds at 7 mph
  • Sprint for 30 seconds at 9 mph
  • Repeat the run and sprints at least 10 times until you can't sprint anymore
  • Cool down for 5 minutes

We have written some speeds above but really it's up to you. Sprint at whatever speed you can maintain for 30 seconds and because the run is not enough time to fully recover from the sprint, it makes the next sprint harder and harder as you go on. You can use incline if you want but it doesn't matter in the context of the workout.

This is the sort of workout the you want to do as the last workout in the day or the only workout in the day. This is because it's so hard on the body and you'll need time to recover. I would also recommend you do this once per week at the most, this is all assuming you mainly do longer runs of 5k or more and are not usually running too fast.


Sprinting is very much like High Intensity Interval Training or HIIT which is becoming very fashionable these days. These incorporate fast sessions mixed with slow recovery sessions, or in this case runs. They can be enjoyable and provide a different way of working out for someone like me who runs longer distances.

As I've said before sprinting and HIIT is a shock to the body and it won't be used to doing such a workout, which is kind of the point. There are other speed workouts you can try which are less strenuous than sprinting. These are fartlek, tempo and interval. A treadmill is perfect for these and there is a page of 12 speed training workouts you could try.

Unless you've done many of these before and are confident, it might be an idea to have someone you the first few times you attempt this. It's a hard workout but a great way of telling your fitness level. Athletes do this with doctors to test their VO2 max. It's a way to see how well your body uses oxygen. I recommend you have a go and see what you think of it.

Thinking of buying a treadmill? See my top 3 recommended treadmills for 2021

Meet The Author

Simon Gould

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.

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