Springpad

Warm-up:1. Incline 0%, speed 3.52. Incline 0%, speed 5.05-Minute Hill:3. Incline 2%, speed 6, 7, or 84. Incline 4%, speed 6, 7, or 85. Incline 6%, speed 6, 7, or 86. Incline 8%, speed 6, 7, or 87. Incline 10%, speed 6, 7, or 8Recover:8. Incline 0%, speed range of 3-59. Incline 0%, speed 5, 6, or 7Sprint:10. Incline 0%, speed 8, 9, 10, or higher11. Recover – Speed 3-512. Speed 5, 6, 7,13. Speed 6, 7, or 8Cool-Down:14. Incline 0%, Speed 3.515. Incline 0%, Speed 2.5