The Run:
Few mins. walking warm-up
Mile 1: 6 mph, incline 2%
Mile 2: Intervals (1/4 mile at 7.0 mph, 1/4 mile at 7.5 mph, repeat) incline 2%
Mile 3: Intervals (1/4 mile at 6.2 mph, 1/4 mile at 7.0 mph, repeat) incline 1%
Mile 4: Repeat Mile 2 intervals
Mile 5: 7.2-7.8 mph, brining incline down to 0%
Walking cool-down.
