1. Regular Intervals: I used the program on the treadmill (I usually use this) and I also made up my own one day. For the built in one, I sprint for 30 seconds (at about speed 6) and then walk at 3.7 for a minute and a half. I do this sometimes when I'm not in the mood for a full run but need to do something. I also put on a 3% incline. For time I do either 24 minutes or 30 depending on my mood.
For my made up intervals I did 24 minutes of running for 2 minutes at a speed of 4.6 then sprinting for a minute on a speed of 5.5. I also did this on an incline of 3%. I liked this one and I'm probably going to do it again because it kept me running the whole time.
2. Rolling Foothills: This one kind of made me want to die. There is a program on the treadmill that will automatically change the incline throughout the workout between 0 and 3%. I underestimated how tough it was going to be and was running on a 4.7 speed. It was a nice to be able to mimic being outside though. I think the time on this was 24 minutes as well.
3. Just Straight Running: Like I said earlier, I am much slower on the treadmill. When I did these distances it took at least 40 minutes, although I also realized my miles were taking much longer because of my incline. I did a 3.4 mile and 4 mile the past 2 Saturdays (trying to bring my mileage up for training) at a speed of 4.8 increasing to a 5 for the last 2 minutes (I swear I'm much faster outside). The reason the time was taking so long was because I was at a 2% and 3% incline. I don't recommend that if you hate the treadmill and want to be done ASAP. Moving the treadmill to face my backyard with the snow this past Saturday was a great decision I must say, it helped me get through it!
What are your favorite treadmill workouts? Do you prefer doing them at the gym or at home? Are you working out at a slower speed running indoors or push yourself harder?