Running Workout 13: Treadmill workout

This is one I did a few days ago...

Warm up:
1 mile easy on treadmilll

Main Set: set incline to 1.5 for baseline incline for rest of workout
-Increase speed to level 6 or just below race pace (working on good tempo) and hold for 2 miles

After 2 miles...
-Run with same speed for 2 min. on a 5 incline. Do 2 min. hill x 2 min. 1.5 incline for 1 mile
-Run with same speed for 4 min. incline at 5 incline then 3 min. at 1.5 incline then 1 min. at 6.0 incline

After this (which is about 2 miles)
-Drop incline back to 1.5 and increase speed to ideal 5k race pace for 1 mile.

*Note: There are no recoveries in between these sets. Hold same pace throughout (i.e. straight 5 mile tempo with only the incline changing).

Cool Down:
1 mile

Total Miles- 7

P.S.
This is a really good sub-threshold/aerobic running workout for the treadmill. Good for tuning out and just dialing in as well. Enjoy.