Treadmill session: sprint-distance

Perfect for increasing your run form


This treadmill session is designed for sprint-distance triathletes.

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Don’t forget to check out our treadmill tips, and indoor running sessions for Olympic and middle distance athletes.


You learn to keep your form despite signs of internal stress and muscle fatigue.


Start with an easy 8-13mins to loosen run muscles. Walk, up the speed, jog… Near the end you want to be running relaxed and at less than 80% HRmax.

Build set

Set the treadmill to around your 10km race speed, hop on and run a 1min effort. Step off for 30secs and repeat 4-6 times.

Main set

Set speed close to race pace and run 4mins; increase the pace and run 4mins; up the pace above race pace for the final 4mins.

No recovery between these efforts and heart rate, moving from around 85 to 90% HRmax across the 12mins. Watch your form.


Do some light jogging (or jump on the bike instead), easy stretching and/or self massage – and don your compression tights if you have a pair.


As the ability to control heart rate and your form improves, increase speed slightly. For example, 7, 8 and 9mph becomes 7.4, 8.5 and 9.6mph. This should be timed as you exit winter and move into sprint pre-competition training (February through April).

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What’s your favourite sprint distance treadmill session? Let us know in the comments!