Running on a treadmill gives you more control over the variables of your workout. Improve your lactate threshold heart rate and speed. You will do one workout each week for three weeks, then give yourself a week of rest. Workout #1 On a treadmill warm up at zero incline for 15 minutes at an easy pace. After the warm-up, increase the speed and run fast for 3 minutes. After 3 min, slow down, and jog easy or walk for 1min. Repeat this drill 3-5 times. Cool down for 20min Workout #2 On a treadmill warm up at zero incline for 15 minutes at an easy pace. After the warm-up, increase the incline 2% and run a little faster for 3 minutes. After 3 min, slow down, and jog easy or walk for 1min. Repeat this 3-5 times, increasing the incline by 2% each times. Cool down for 20min at 0% incline