This is a session I have done a few times now. Running on the treadmill is not really my thing but it's better than not running at all. You have to be a bit creative with the sessions as the treadmills only go up to 16.1km/hour which is 3:43/km.
So I've been doing a km warm-up, then 6 x 1km efforts with 400m recovery. Then a km warm-down. To make the reps progressively harder I do the first one on the flat, then for each subsequent rep put the incline up by 0.5 so the last one is at 2.5. All up 10km on the knocker.
A good session and certainly gets you blowing a bit.
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