STYLETHREAD -- LET'S TALK SHOP!

Sorry-just saw this!

1. You should do an all out sprint. If you can sustain that speed for more than 30 seconds, it's not a sprint. Run like Jason is chasing you. The slow period should be really slow, like walking or even jumping on the side rails of the tredmill

2. Yeah, just run for your life. lol There's no other way to put it!

3. What's an arch trainer? Like an elliptial? It's 100% better for you on a tredmill out track because your not fixed on a plane as you are on a bike, elliptical, etc. Also, the peddles gain momentum when you go fast so it'll actually be the machine do the work, not you. But, if you'd rather do it on an elliptical (or bike, or anything really), by all means do so because it's cetainly better than just going at one speed the entire time (it's just better running).

I hope this info helps. Basically, it'll take a few times before you get the feel of it. You may get done with it and feel like you could have ran faster or you might run too fast and not finish. You'll get the feel for it after a few times. For me, the sprint is 9.5mph and the walk is 4.0mph. The 4.0 I'm realizing is actually too fast so I'm going to cut it back to 3.0 or just jump on the rail. It would also be good, if you have access to a track, to run the straights and walk the curves. I have not personally tried that but I hear it's great. Hope it works well for you!