Melissa from FitnessNYC put together this treadmill run and it's fantastic. This 45 minute interval treadmill workout is definitely challenging and will leave you dripping in sweat when you're done - but supremely satisfied.

• 0-3 minutes. Warm up for 3 minutes with an easy walk or jog (speed 4.0).
1st Set
• 3-6 minutes. 3 minute tempo run (speed 6.5).
• 6-9 minutes. 3 minute sprint interval i.e. sprint 1 minute , jog 1 minute, sprint 1 minute (speed 7.5, 6.0, 7.5).
• 9-12 minutes. 3 minute tempo run (speed 6.7).
• 12-15 minutes. Recovery: 3 minute walk or jog (speed 4.0).
2nd Set
• 15-20 minutes. 5 minute tempo run (speed 6.7).
• 20-25 minutes. 5 minute sprint interval i.e. sprint 1 min., jog 1 min, sprint 1 min., jog 1 min., sprint 1 min. (speed 7.5, 6.0, 7.5, 6.0, 7.5).
• 26-30 minutes. 5 minute tempo run (speed 7.0).
• 30-33 minutes. Recovery: 3 minute walk or jog (speed 4.0).
3rd Set
• 33-36 minutes. 3 minute tempo run (speed 7.0)
• 36-39 minutes. 3 minute sprint interval i.e. sprint 1 minute, jog 1 minute, sprint 1 minute) (speed 8.0, 6.0, 8.0)
• 39-42 minutes. 3 minute tempo run (speed 7.0)
• 42-45 minutes. Cool down. 3 minute walk or jog (speed 4.0).

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