Treadmill Speed Intervals

Nastasha915

I have a question about recovery for speed intervals. I typically will run at max for one minute then walk for one minute for a total of 30 minutes (on the treadmill). I feel like I should be jogging as opposed to walking in order to get the full benefit, but I worry I won't be able to maintain that. What are your opinions on the matter? What are some of the things you guys do, if you do HIIT (High Intensity Interval Training)?

Lizlicious2187

this is what i usually do:
walk at 3.5 for 2-3 mins
light jog at 5.0-5.5 for 5 mins then I start the intervals
2 mins at 5.5-6.0
1 min at 6.5-8.0 (i try to increase it each time)
I do this interval 6 times and if I'm feeling good I'll increase the speed but if I'm really tired I'll take a 3-4 minute walking break halfway so after three intervals and then pick it back up when I'm ready.

It really is about what you are comfortable doing..you can also do shorter intervals like 45 seconds jogging, 15 seconds sprinting. I'm not really an expert but this is what works for me :-) I also try to only do interval training once or twice a week so my legs don't get burnt out.

Di3012

I have a question about recovery for speed intervals. I typically will run at max for one minute then walk for one minute for a total of 30 minutes (on the treadmill). I feel like I should be jogging as opposed to walking in order to get the full benefit, but I worry I won't be able to maintain that. What are your opinions on the matter? What are some of the things you guys do, if you do HIIT (High Intensity Interval Training)?

When I do interval training on the treadmill, I will do something like 8 x 300m at sprint pace, with a walk inbetween each rep at 6kph. I walk until my heartrate gets down to 120bpm, which usually takes around ninety seconds to two minutes, I then do the next rep.

I always make sure I warm up and warm down too.

Azdak

I have a question about recovery for speed intervals. I typically will run at max for one minute then walk for one minute for a total of 30 minutes (on the treadmill). I feel like I should be jogging as opposed to walking in order to get the full benefit, but I worry I won't be able to maintain that. What are your opinions on the matter? What are some of the things you guys do, if you do HIIT (High Intensity Interval Training)?

There is nothing wrong with walking during recovery intervals.

Or you could try jogging the recovery intervals at the beginning, and switch to walking as you become more fatigued. Over time, keep trying to do more jogging intervals.

Theoretically, a slow jog is supposed to enhance recovery, but from my experience, whatever benefit might exist is modest at best. It's much more important that you recover enough to have enough energy to keep doing work intervals.