12 week programme treadmill sprints

jkaratekings

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I am currently following the 12 week programme that the Royal Marines made.

This is what it says for today to do treadmill interval training:
‘20 sec on,10 sec off for 4 min(8min cycles) x 2 – Treadmill 1% incline’

I have a couple of queries about this.

Firstly, how fast is recommended for the 20 second on part?

Secondly, for the off part, do I fully stop the treadmill? Because it would probably take nearly 10 seconds for the treadmill to stop which then your 10 seconds is already up. Then by the time it speeds up again, you would be far into the 20 seconds. How should the 20 second on, 10 second off work?


Thankyou
 
G

GreenNugget

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Here is a basic HIIT Treadmill workout that will help get you started:
1. Basic warm-up starting with a brisk walk and work your way up to a light jog – 10 minutes
2. Run at 10 mph for 30 seconds to 1 minute
3. Walk at 3.5-4 mph for 2 minutes
4. Repeat this cycle 7 more times (8 cycles total)
5. If the work interval isn’t enough of a challenge, add a slight incline to the treadmill
6. Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water
 

hurdles

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I am currently following the 12 week programme that the Royal Marines made.

This is what it says for today to do treadmill interval training:
‘20 sec on,10 sec off for 4 min(8min cycles) x 2 – Treadmill 1% incline’

I have a couple of queries about this.

Firstly, how fast is recommended for the 20 second on part?

Secondly, for the off part, do I fully stop the treadmill? Because it would probably take nearly 10 seconds for the treadmill to stop which then your 10 seconds is already up. Then by the time it speeds up again, you would be far into the 20 seconds. How should the 20 second on, 10 second off work?


Thankyou
keep the treadmill running and just stand on the edges where you can place your feet.

Ensure when you get back on that you remember the belt is moving quickly or you’ll go flying off.

Speed wise it should be best effort. Try around 14-16kph and see how you go as it’s 8 minutes total.
 

sharpe

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And don’t make the mistake my lad made of confusing kph and mph on his 1st treadmill experience:)
 

sharpe

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@yx1905 not sure why you disliked, it was apparently the funniest thing the gym had seen, he was doing a mock pjft and literally flew off the machine on the 2nd leg.. maybe you had to be there
 
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