I have been doing a half assed “speed” work out on Wednesdays for the last couple of week. So far, its just been a fartlek type run on the treadmill. Today, it was this:
One Mile warm up at a ten minute mile pace
One Mile at a seven and a half minute mile pace
Half a mile recovery at a ten minute mile pace
Quarter mile at a six and a half minute mile pace
Quarter mile recovery at a ten minute mile pace
Tenth of a mile at roughly a 6:10 pace
Quarter mile recovery at a ten minute mile pace
One minute at roughly a 6:10 pace
Warm down.
For a total of three and a half miles.

I need to get more scientific about this, any suggestions of good speed work, especially on a treadmill since I currently don’t have easy access to the track, would be appreciated.