Intermediate Intervals
0.00 to 5.00 warm up on treadmill speed 3.5 incline 1.0
5.00 to 10.00 increase pace on treadmill speed 4.0 incline 2.0
10.00 to 12.00 run fast on treadmill speed 6.5 incline 1.0
12.00 to 13.00 recover on treadmill speed 3.5 incline 1.0
13.00 to 15.00 run fast on treadmill speed 6.6 incline 1.0
15.00 to 16.00 recover on treadmill speed 3.5 incline 1.0
16.00 to 18.00 run fast on treadmill speed 6.7 incline 1.0
18.00 to 19.00 recover on treadmill speed 3.5 incline 1.0
19.00 to 21.00 run fast on treadmill speed 6.8 incline 1.0
21.00 to 22.00 recover on treadmill speed 3.5 incline 1.0
22.00 to 24.00 run fast on treadmill speed 6.9 incline 1.0
24.00 to 25.00 recover on treadmill speed 3.5 incline 1.0
25.00 to 27.00 run fast on treadmill speed 7.0 incline 1.0
27.00 to 28.00 recover on treadmill speed 3.5 incline 1.0
28.00 to 30.00 run fast on treadmill speed 7.1 incline 1.0
30.00 to 40.00 recover on treadmill speed 3.5 incline 1.00
cool down! hard but worth it....I did this after I ate that ice cream pile for two days (including eating healthy) and lost two pounds!
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