Time to play around with a Music based fartlek. So get your playlist together and set that treadmill to 1%.
Warm Up is 1 Mile building to an upper Z2 or low Z3 Pace
At the start of every new song bump your Incline up by .5%
Work your way up to the point of running 1 song at 5.0% Incline
Then simply reverse the pattern by lowering the Incline by .5% at the beginning of every song. Finishing at 1.0%
Cool Down is an EZ .5 mile jog
*You can lock into your pace at the beginning by using Heart Rate. Once the main set starts try to stay at the same PACE the entire run. Your Heart Rate is going to increase.
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