I can never run fast enough on a treadmill for intervals - without worrying about falling off. And getting too hot.
However, a nice controlled LT work out... for my, 20 mins, 8.5 mph, 2.5% incline is spot on. Especially with a HRM strap on, it gives a nice controlled measure of what is going on.
A track is the only place to really do intervals properly!!
I used to do all my running on a treadmill but haven't for ages now. But i feel as though i get a lot more out of doing my intervals on one but i'd rather do what is better for my running.
I'm with jesster- no replacement for outdoor running as it's tougher on the muscles because your not on a mirror flat piece of rubber. That said I've got a favourite 24min fartlek type program on the treadmill for gym days that I've used for well over 10 yrs (I even choose gyms based on whether they have the particular treadmill - getting harder now as it's an old model). Anyway the program involves the following (scale speed - but not inclines - to suit your ability)
3mins warm up 12.5kph flat
3mins 16kph flat
2mins 11kph 6% incline
2mins 17.5kph -4% decline
2mins 10.5kph 9% incline
2mins 17.5kph -4% decline
2mins 8kph 15% incline
2mins 13.5kph 4% incline
2mins 11kph 9% incline
2mins 17.5kph -4%
1min 16.5kph flat
1min 12.5kph flat
Either follow this with 5x1min sprint intervals (1min rest in between) or do 4k on the concept2 before it (or both) and your on the way to cardio heaven... Works for me anyway :-)
teamspirit
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However, a nice controlled LT work out... for my, 20 mins, 8.5 mph, 2.5% incline is spot on. Especially with a HRM strap on, it gives a nice controlled measure of what is going on.
A track is the only place to really do intervals properly!!
Try this,
Just start at quite a slow speed just above fast walking.
And every minute in crease the speed by a factor of 1.0
Keep going untill your running at a very high speed, on my gyms machine and for me thats at 16.
when you hit the top run for the minute and then DECREACE by a factor of 1.0 back to the walking speed, then repeat.
I have incline set to 1.0.
It certainly works up a sweat.
3mins warm up 12.5kph flat
3mins 16kph flat
2mins 11kph 6% incline
2mins 17.5kph -4% decline
2mins 10.5kph 9% incline
2mins 17.5kph -4% decline
2mins 8kph 15% incline
2mins 13.5kph 4% incline
2mins 11kph 9% incline
2mins 17.5kph -4%
1min 16.5kph flat
1min 12.5kph flat
Either follow this with 5x1min sprint intervals (1min rest in between) or do 4k on the concept2 before it (or both) and your on the way to cardio heaven... Works for me anyway :-)