Minute on/Minute off Hill on TM (run3) 1:00:00 [4] 7.25 mi (8:17 / mi)
15 min warmup
30 min of one minute flat/one minute hill.
1. walking for the "off" minutes at a 4% incline slightly slower pace
2. on" minutes, 8:00 pace up an 8% hill
15 minute cool down with stretches.
Great workout!!