The Good, the Bad, and the Painful

"The good = sustained running at goal pace;
The bad = sustained running at goal pace since the treadmill doesn’t allow you to slow down;
The Painful = 3-2-1 minutes faster than goal pace."
Janet, another mother runner

—Warm up at an easy pace for 5-10, then increase speed to goal pace

—Run 6 minutes @ goal pace, recover at easy pace for 3 minutes

—Run 4 minutes @ goal pace, recover at easy pace for 2 minutes

—Run 2 minutes @ goal pace, recover at easy pace for 1 minute

—Run easy for 2 minutes

—Run 3 minutes @ pace that’s slightly faster than goal pace, recover for 1.5 minutes

—Run 2 minutes @ slightly faster pace, recover for 1 minute

—Run 1 minute @ slightly faster pace, recover 30 seconds

—Cool down for at least 5 minutes.