"Pace for this workout doesn't have to be 10K pace; try anything from 5K to marathon pace, depending on your fitness level and goal."
—Janet, another mother runner
—Warm up for a mile.
—Set the speed at your 10K pace. Raise the incline to 3% and run for 3 minutes. Lower the incline, but don't lower the speed. Run flat for 2 minutes.
—Raise the incline to 4% and run for 2 minutes. Lower the incline but not the speed and run flat for 1 minute.
—Raise the incline to 5% and run for 90 seconds. Lower the incline but not the speed and run flat for 30 seconds.
—You can stop at this point and cool down or you can repeat it again, going from 5% to 4% to 3% with the incline.
—Cool down by gradually reducing the speed until you’re at a fast walk.