Running at a single pace on the treadmill can get boring sometimes, so here is a simple varying speed workout that gets me through 30 minutes on the treadmill.

• 0-10 minutes. Run at what you would consider your normal, comfortable pace for 10 minutes. For me, right now it's a speed of 6.2.
• 10-11 minutes. Walk for 1 minute to catch your breath (speed 3.9).
• 11-21 minutes. Increase the speed by 0.2 and run for another 10 minutes. Up to 6.4 for me.
• 21-23 minutes. Walk for 2 minutes to catch your breath (speed 3.9).
• 23-28 minutes. Crank it up by another 0.2 and run for 5 minutes, since this is way above your normal speed. That's up to a speed of 6.4 for my run.
• 28-30 minutes. Slow it down to a walk for the last 2 minutes (speed 3.9).

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