Intervals on the treadmill

I decided to do speed on the treadmill on Monday because I had done booty bar at Precision Pilates on Sunday and I knew I was going to take Yoga at Mantra Yoga.  I put Griffin in the daycare at the Manchester Athletic Club Monday most days and he loves it!  He goes for about 2 hours and plays with the other kids the entire time.  I love all of the staff there, he has been going since he was 7 weeks old.  Here is the workout I did (it took me about 40 minutes):

10 min warm up 
5 min 8.5 mph, each minute 1%,2%,3%,4%,5% 
1 min recovery jog 7.5mph 
4 min 8.6 mph, each minute 1%,2%,3%,4% 
1 min recovery jog 
3 min 8.7 mph, each minute 1%,2%,3% 
1 min recovery jog 
2 min 8.8 mph, each minute 1%,2% 
1 min recovery jog 
1 min 9.0 mph, each minute 1% 
1 min recovery jog 

The following were all done at 1% incline
1 min 9.2mph 
1 min 7.5 

45 seconds 9.4 
45 seconds 7.5 
30 seconds 9.6 
30 seconds 7.5 
15 seconds 9.8 
15 seconds 7.5 
Walk 2 minute cool down

You don't have to go at the same speed as me, go at your own pace.  My goal was to start at half marathon pace and finish around 5k race pace.  

If you REALLY hate doing intervals on your own and want motivation I would highly recommend doing RunFit at The Manchester Athletic club.  It is such a great workout and the instructors are very knowledgable and motivating.  

Good luck!