Ugh. The treadmill. Or as some say, the dreadmill. But with the winter that we have had, it has been a lifesaver, or a run saver I guess. I am one of those people who rarely spends more than 30 minutes on a machine. I get SOOOO bored. That changed recently when I had to do several, several, long runs on it for my half marathon training. But I am happily back to my 30 minute max. And I do intervals to pass the time.
This is a running workout. But you can certainly take the pace down and do the same workout walking!! Or, obviously, if you are a fast runner you can certainly take the pace up!
Run Me Some Hills Interval Workout
Jog at 5.8-6.0 pace at 0 incline
Increase speed to 6.3-6.5 at 0 incline
Increase speed to 6.8-7.0 at 0 incline
Increase INCLINE to 5.0, continue at 6.8-7.0 pace
Increase incline to 8.0, drop to 6.3-6.5 pace
Increase incline to 10.0, drop to 5.8-6.0 pace
Drop incline to 0.0, continue at 5.8-6.0 pace
Repeat 3 times