How do i progress from here?

[gemini5803]

Ok im hoping someone can help me. My trainer has started me on the treadmill over the past month or two. I am doing a 12 min program set up like this

4mins - sprint
4mins -run/sprint(30 sec intervals)
4 mins - sprint again

He tells me to just keep increasing the speed but at what point should i introduce an incline and how much? Before the past month i had not ran since i was a child.
I'm 30 y/o female 5'9 212lbs.
If anyone can help its greatly appreciated!

 

[sparrow]

Ok im hoping someone can help me. My trainer has started me on the treadmill over the past month or two. I am doing a 12 min program set up like this

4mins - sprint
4mins -run/sprint(30 sec intervals)
4 mins - sprint again

He tells me to just keep increasing the speed but at what point should i introduce an incline and how much? Before the past month i had not ran since i was a child.
I'm 30 y/o female 5'9 212lbs.
If anyone can help its greatly appreciated!

How often do you do this 12 minute program? To be honest, I don't think it is the most effective program for anyone. After a warm up you should have intervals of hard and easy if you are going to do a high intensity interval workout (HIIT), but even then, you shouldn't do that more than 2 times max a week. Sprinting for 4 minutes is crazy in and of itself. If I were the trainer I would say warm up with a walk or light jog for 5 minutes then break into 1 minute as hard and fast as you can followed by 1-2 min recovery easy jog, or walk alternating the two intensities for 20 minutes. The recovery walking or jogging will restore your energy to go very hard on the sprints and the sprints will increase your lactic threshold and help you get stronger and faster in the long haul. THEN you can think about adding an incline. AFTER you've been at it for a little while and it begins to become easier. JMO.

 

[DEF]

I'm with Sparrow on this one. 4 minute intervals seems a bit much. I would go with more variance and less time in each one.

 

[(Silent)]

I'm with Sparrow on this one. 4 minute intervals seems a bit much. I would go with more variance and less time in each one.

I as well stand with Sparrow on this
Not to even mention the pounding your joints are receiving from this...it just doesn't make sense to me that a Personal trainer would give this advice...Is he truly certified?