Set 1. 20 minute run.
• 0-5 minutes. Warm up with a 5 minute jog. Level 6.2 mph.
• 5-10 minutes. Increase the pace for 5 minutes. Level 6.5 mph.
• 10-15 minutes. Pick up the pace for another 5 minutes. Speed 6.8 mph.
• 15-20 minutes. Just a little bit faster for another 5 minutes. Speed 7.0 mph.
• 20-22 minutes. Rest if you need it by walking for 2 minutes. Speed 3.8-4.0 mph.

Set 2: Interval time. Run 2 minutes, rest 1 minute (5 times).


• 22-24 minutes. For 2 minutes crank up the speed. Speed 7.5
  
• 24-25 minutes. Rest for 1 minute by walking or slow jog. Speed 4.0 or 6.0 mph.
• 25-27 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.6 mph.
  
• 27-28 minutes. Rest for 1 minute by walking or slow jog. Speed 4.0 or 6.0 mph.
• 28-30 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.7mph.
  
• 30-31 minutes. Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.
• 31-33 minutes. Increase the speed by 0.1 mph and run for 2 minutes. Speed 7.8 mph.
  
• 33-34 minutes. Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.
• 34-36 minutes. Really crank it up now. Increase the pace by 0.2 mph and run for 2 minutes. Speed 8.0 mph.
  
• 36-37 minutes.Rest for 1 minute by walking or slow jog. Level 4.0 or 6.0 mph.

The Finish.


• 37-42 minutes. Let's finish strong. Run at jogging speed for 5 minutes. Level 6.2 mph.

After you've finished running, be sure to slow to a walking pace and cool down for as long as you need it before hopping off the treadmill. Also, remember, the treadmill speeds are just a suggestion (an example of my own run). Adjust the pace to your own comfort level ... but don't make it too easy.