1. Turn Up Your Tempo
Set the incline to 1 percent and warm up with 10 minutes of easy running. Then set the pace 2 minutes faster than your easy running pace
2. Progression Run
Warm up with 5 to 10 minutes of easy running. Then set the incline at 1 percent and start running at a 5 miles-per-hour pace.
3. Half-Mile Intervals
Warm up with 15 to 20 minutes of easy running. Then run a half-mile at 75 percent of your hardest effort
4. The Horrible Hill Workout
Warm up with 10 minutes of easy running. Begin your workout by setting the incline to 8 percent and sprint as fast as you can for 30 seconds.
5. Commercial Repeats
This one requires a television to be in front of you. Warm up with 10 minutes of easy running. Every time a commercial comes on during a show or game you’re watching, run 1 ½ to 2 minutes per mile faster than your warm-up pace until the regular program returns.
6. Progressive Intervals
Warm up with 10 minutes of easy running. Start the treadmill at 7 miles per hour on a 1 percent incline and run 60 seconds at that pace. Then lower the speed to an easy pace and take a 60 second break.