Yesterday I did a new workout on the treadmill. Hills. I don't know too many people who get excited about running hills, but it really makes for a different and challenging workout...and something to break up the monotony of the 'mill.
I jogged for a 1/2 mile to get warmed up then cranked that puppy all the way up...to a 15 I believe! It was steep. I ran at a decent pace for .25 and then quickly back down to a jog on zero incline. After about .25 miles of rest, I cranked it all the way back up again. Another rest followed by a 7% incline at a faster pace x2 and rest. Then I inclined in the middle at 10% and ran at a decent pace again. I finished up with another 15% incline going as fast as I could for .20. DONE! What a work out! The whole run took me 4 miles.
Here's how it looks drawn out nicely.
15% incline at run pace x 2
7% incline at faster pace x 2
10% incline at decent pace x 2
15% incline at run pace
I know you're not going to like the idea, but give it a try. It makes running flat again sooo easy and makes you a stronger runner in the end.