Have you heard of the 10-20-30 second workout? This training concept is essentially for runners and refers to a specific interval format: run at a gentle pace for 30 seconds (low), accelerate for 20 seconds (medium) and then give it your all for 10 seconds (high). Repeat the set all over again.
Keep the treadmill at a 1.0 incline for the entire workout.
Start with a 3 minute light jog at a pace where you can hold a conversation.
Perform 5 rounds of the following:
30 seconds of a light jog(3-5mph)
20 seconds of a fast paced controlled run (6-9 mph)
10 seconds of a sprint (10-12 mph) GIVE IT YOUR ALL…you can do anything for 10 seconds right?
Recover with a 1 minute light jog or walk.
Cooldown: End this workout with a 3 minute jog at a pace where you can hold a conversation.