Because of the weather, I stayed inside this morning and ran on the treadmill for 40 minutes, using the incline to get some intensity. At a slow and steady 10:00 pace I alternated between 5 minutes at a 1 percent grade and 5 minutes at a 10 percent grade. Instead of leveling the grade after the third 5-minute block at 10 percent, I increased the grade one percent each minute for 5 more minutes, finishing with one minute at 15 percent. I then cooled down for five minutes at 1 percent. |