BoxRec

For those of you who struggle with to much intensety, try Fartlek running. You will get more work done, plus it will give you a good base Aerobicly as a good foundation to work off.

My speed is improving. I've now done 16 mins alternating between a 5kph walk and a 15.6kph run. It's a tiresome, but you can feel it working. Got my bpm up to 180. I'll be looking to whack that sprint speed up over the next few months.

Dioufy wrote:My speed is improving. I've now done 16 mins alternating between a 5kph walk and a 15.6kph run. It's a tiresome, but you can feel it working. Got my bpm up to 180. I'll be looking to whack that sprint speed up over the next few months.

Give yourself more rest time as well fella - two mins slow, one min fast - it isn't cheating, as it simply means you'll be able to put more into your top speed output.

I am still finding it easy if I am honest. I'll slowly keep uping the speed until it gets too hard - then I'll have more rest.

Dioufy wrote:I am still finding it easy if I am honest. I'll slowly keep uping the speed until it gets too hard - then I'll have more rest.

Ramp up the speed now if you're finding it easy - no need to slowly up, you should be playing around with it now to find your optimum level. If you're concerned about that, do a graduated set e.g. do first two sprints at 15km then up to 16km for next two, 17km for sets 5 & 6....

Each time I up the speed, it takes me about 6 or 7 reps to get used to it. I've nearly fallen off a few times. I'm worried that if I up it like you said, then it's goodbye Dioufy.

Dioufy wrote:Each time I up the speed, it takes me about 6 or 7 reps to get used to it. I've nearly fallen off a few times. I'm worried that if I up it like you said, then it's goodbye Dioufy.

Fair enough

What speed can you get up to?

Dioufy wrote:What speed can you get up to?

At the moment I'm probably good for six sets of 1 min at 18kmh, 2 at 8kmh, but have got up to 20kmh in the past.

8kph is a gentle jog, right? Is it better to walk for 1 min at 8kp, or jog for 2 mins at 8kph?

Dioufy wrote:8kph is a gentle jog, right? Is it better to walk for 1 min at 8kp, or jog for 2 mins at 8kph?

I'd find it hard to walk at 8kph on the treadmill to be honest - certainly wouldn't constitute recovery time if I did, so I'd always have a light jog. Alternative is to walk at 6kph.