Favorite Treadmill Workout

It may be boring but nothing beats it when you need to get a run in and let your legs recover. Here's my favorite routine:

1 mile warm-up--jog at base pace
1/4 mile 3% grade; maintain good form and rhythm
1/4 mile recover
1/4 mile increase speed gradually 10%
1/4 mile recover
1/4 mile 4% grade; good form and rhythm
1/4 mile recover
1/4 mile increase speed 20%
1/4 mile recover
1/4 mile 4% grade; good form and rhythm
1/4 mile recover
1/4 mile increase speed gradually 10%
1/4 mile increase speed until all-out-sprint
1/4 mile recover
1/4 mile active walk/cool-down
Total miles: 4.5 miles