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Step 1
When using a treadmill for speed it is important to maintain safety before you start a speed training program. You need to use a harness that attaches to the treadmill and use the safety cut off switch which you can hook to your shorts. The harness will let your arms have free movement. You need to have a spotter at the side of the treadmill.
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Step 2
Do your normal warm up routines and stretching exercises before your start your sprinters workouts on the treadmill. You will need to practice getting on the surface of the machine while it is running at a higher speed. If you don't do this but get on at lower speeds you will be wasting energy,this is for sprinting not jogging to increase your sprint speeds.
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Step 3
As you start your sprint program it is important to maintain consistency from the start of the sprint to the end. You will be working on extending your stride and expanding your lungs to take in more air. Each running session should be timed. When you first start out try and maintain your initial times within a 5 second window for a week. A six to eight week program like this will produce great results.
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Step 4
The first week session you should have the treadmill at 90% maximum speed. Start out with 5 to 15 repetitions for 2 minute intervals for peak performance to increase your sprinting speed. After the first week you can adjust your sprinters workouts by increasing the repetitions or the speed on the machine. It is important to stretch and cool down after each session to let your body recover. To work on lengthen your running stride you can add 2 to 6 repetitions each week.
