Sprint And Running Training

[drobi619]

I am not a runner and working to improve my running and sprinting. If I had access to a treadmill do you think I could try running 5km(3.13miles) and 2.4km(1.5miles) at a speed of 7mph? 

For my sprinting I want to work on short sprints of 40m and 20m and get them to under 6s and 3s. Then for the 400m and 800m I want to be at 1:15min and 2:45min. Do you think by uing a treadmill I can get these times right away as a non runner?

Please let me know your thoughts and how I should be able to get there. I will have to see what I can do curently next time I have treadmill access. 

[barry1010]

No idea if you can achieve those times on a treadmill - I don't know your fitness level.

Start slowly, build up your stamina and try fartlek to build up your speed.  

 

[Zacs-Master]

You'd probably need a really good treadmill. Do you know of any?

[Hymie]

Running 800m in 2:45min is close to a 6 minute mile pace (10mph); while elite athletes can run at a 4 minute mile pace – during my younger/fitter days (using a treadmill) I could run at a 6 minute mile pace for 10 minutes.

As a non-runner, I doubt very much you could run for 800m at a 6 minute mile pace, but with exercise your ability to run faster times should improve.

[ubasses]

If you have never run before why not follow the Couch to 5K and worry about speed when you can run that far.