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smithchild
10 minute warm up at casual pace, then 15x30 second intervals, 30 second sprint, 30 second stopped, at max on treadmill (20kmph) or whatever you can manage, at an incline of 3.5%. Play around with incline to whatever suits.
It took me a good month of going every couple of days to finally manage a full 15 intervals. Heart rate shoots way up and it's an absolute sweat box. I thought I was fit before intervals, as I ran 15km every 2 days, but nothing compared to intervals.
Body fat has dropped, VO2 Max has improved loads, my hill climbing on long runs has improved, overall base speed has increased, and I feel fitter than I ever have in my life.
Basically, improvements all round. It's hard work, you'll sweat like fuck, but you'll run better because of it. Worth it