this was TOUGH!!!!

1 Interval		40 mins 5-8
• 2 Steps Forward, 1 Step Back - Treadmill workout •  Incline 1% • 5 min warm-up • This workout is similar to  The Ladder, only instead of steadily increasing your s peed every 2:30 min, you will be increasing your speed  twice in a row by 0.5 mph at 2:30 intervals, then decreasing  your speed by 0.5 mph after the next 2:30 min.  • Continue to increase twice and decrease once until you  reach your goal, or until you feel as though you are unable  to perform at the rate you are at any longer.  If and when you get to this point, begin decreasing  your speed at regular intervals. • 5 min cool-down