6 Treadmill Sprint Workouts to Try

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Running on a treadmill takes a new turn when you integrate sprint workouts. These intense sessions are more than just a quick run; they’re a catalyst for improving overall fitness.

How well do you know treadmill sprint workouts? Whereas the term is often mentioned, most people don’t know much about them, whereas others go by wrong assumptions.

For instance, most people think they are only ideal for short-distance runners. However, that’s far from the truth since even long-distance runners can benefit hugely from such workout sessions.

After all, the workouts enhance the connection between one’s working muscles and the brain. Remember that sprinting trains your body to run relatively fast.

Therefore, your brain has to learn how to communicate with your muscles quickly. Such fast coordination is enough to help you become efficient.

So, which treadmill sprint workouts can one try to improve performance? Check them out!

10-10-10 Treadmill Sprint Workout

It is one of the best treadmill sprint workouts for improving speed. However, it is quite challenging, as its procedure will prove.

  • It begins with stretching for about 5 minutes
  • Then, jog at a slow pace or walk for 5 minutes
  • Set the treadmill incline to 10 percent and sprint at a running speed of 8.5 mph for 30 seconds.
  • Rest for the same period by hopping off its moving belt with the support on the treadmill railings.
  • Jump back on the moving belt and repeat the sprint at 8.7 or 9 mph.
  • After sprinting for 30 seconds at the new speed, rest for 30 seconds
  • Repeat the cycle by increasing the pace gradually by 0.2 or 0.5 mph until you are sprinting at 10 mph
  • Jog slowly or walk for 5 minutes and then stretch for 5 to 10 minutes to cool down

It is called a 10-10-10 treadmill sprint workout because you will eventually do 10 rounds at an incline of 10 percent and a speed of 10 mph.

High-Intensity Interval Training (HIIT) Treadmill Sprint Workout

It is also a challenging workout session, and this is how to go about it;

  • Warm up by brisk walking for up to 5 minutes
  • Sprint as fast and safely as you can for about 30 seconds
  • Recover from that by walking for 30 seconds
  • Go back to the 3-second sprint, followed by another 30-second walk
  • Repeat the sprinting cycle and walk at intervals for 15 to 20 minutes.
  • Finally, indulge in a 5-minute walk to cool down

Despite being a demanding routine, its effectiveness is indisputable.

The Fartlek Treadmill Sprint Workout

Did you know that Fartlek is a Swedish name for speed play? It is one of the treadmill sprint workouts where fun meets flexibility in your training sessions.

If you want to try it, do the following;

  • Warm up by jogging for 10 minutes while maintaining a comfortable pace
  • Set your timer even on the phone for 30 seconds
  • Sprint as fast as you can handle safely until that timer goes off
  • Recover by jogging comfortably for 1 to 2 minutes
  • Indulge in sprinting for 3 seconds and jogging for another 1 to 2 minutes.
  • Do this cycle for about 20 to 30 minutes
  • Finally, walk for 5 to 10 minutes to cool down

Interestingly, this workout gives you control over the speed bursts you encounter. The fun also comes from its similarity to playing an interesting game.

The Pyramid Challenge Treadmill Sprint Workout

Here is yet another one of the best and most effective treadmill sprint workouts. It involves increasing your speed gradually before decreasing it in the same manner.

The steps to follow include the following;

  • Jog for about 2 minutes at a slow pace of 4 to 5 mph
  • Change the speed to 7 to 8 mph before sprinting for a minute
  • Change the speed to 9 to 10 mph before sprinting for 30 seconds
  • Decrease your speed until it is a jogging pace, but do it gradually
  • Repeat the cycle of gradually increasing your speed, but sprint for up to 45 seconds this time around
  • Again, decrease the speed gradually until you reach the jogging pace
  • Repeat the cycle of gradually increasing your speed, but sprint for up to a minute this time around
  • Again, decrease the speed gradually until you reach the jogging pace
  • Repeat the cycle of gradually increasing your speed, but sprint for up to 1 minute 15 seconds this time around
  • Again, decrease the speed gradually until you reach the jogging pace
  • Repeat the cycle of gradually increasing your speed, but sprint for up to 1 minute 30 seconds this time around
  • Again, decrease the speed gradually until you reach the jogging pace
  • Once you reach a point where you are sprinting for 1.5 minutes, start reducing it by 15 seconds after each cycle.
  • Upon reaching the slow jogging pace, cool down by walking for about 5 minutes.

The Incline Challenge Treadmill Sprint Workout

It is ideal for your leg muscles and involves using the treadmill incline. Its procedure is as follows;

  • Start with an incline of about 3 percent
  • Jog at a low pace for 5 minute
  • Increase your pace to 7 to 8 mph and sprint moderately for 2 minutes
  • While still at that speed, change the incline to 6 percent and sprint moderately for a minute
  • Return the incline to 3 percent and sprint for 2 minutes
  • Repeat the cycle of sprinting on a 6 percent incline and then the 3 percent incline for 4 to 5 times

Your leg muscles will appreciate the session, no doubt.

The Warm-Up Treadmill Sprint Workout

It is most likely one of the simplest treadmill sprint workouts you will ever find. It prepares the joints and muscles for complex sessions to come.

Follow these steps for this workout session;

  • Start with a walking pace as comfortably as possible, usually 3 to 4 mph
  • After walking for several minutes, increase it to 5 to 6 mph and jog lightly for around 2 minutes
  • Sprint as fast as possible for 30 seconds
  • Jog slowly for around 2 minutes to cool down
  • Repeat the cycle for 3 to 4 minutes

Since it increases your heart rate, you will be ready for more challenging sessions soon.

Advantages of Treadmill Sprint Workouts

You are most likely wondering why you should consider treadmill sprint workouts over other routines. Here are some of the benefits of treadmill workouts.

Reducing Injury Risks

It surprises many people since they assume these workouts increase their chances of getting injuries. All one has to do is stretch adequately before such an exercise.

Upon having a HIIT treadmill session, your muscles’ range of motion is relatively full. Under such circumstances, your flexibility will improve.

A treadmill sprint workout makes you stretch your legs further. Consequently, you strengthen even the muscle tissue deep into your body.

Interestingly, when most people experience injuries, these muscles suffer. Once they strengthen, they are no longer injury-prone.

The ligaments, fascia, tendons, and bones become strong. It also decreases the chances of requiring a hip or knee replacement.

Strengthening Your Stride

The effect of one’s stride on one’s speed is indisputable. Upon putting force on the running ground, it launches you further, thus boosting your speed.

Fortunately, treadmill sprint workouts strengthen your stride, thus boosting this force—consequently, your speed increases.

Burning Fat

A treadmill sprint workout is challenging enough to boost your metabolism. After such a session, your body shifts to fat burners to conserve carbs.

Under such circumstances, burning body fat is inevitable.


It is interesting how treadmill sprint workouts have various benefits. For instance, they are suitable for developing the endurance and speed you need during a race.

You also get to burn calories, hence assist in weight loss. Some are simple, whereas others are challenging to support various goals and fitness levels.


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