iTread, Set 3, 40 minutes

Total time: 40:35

~ Warm up (4:15)

~ Increase speed by .2mph (3:45)

~ Increase speed by .2mph again (1:45)

~ Incline 1% (2:00)

~ 2% (1:45)

~ 0% (:30)

~ Intervals alternating fast and medium pace every 1 min (4:20)

~ 2%, then increase by .5 two times (5:15)

~ Walk 0%, recovery (1:30)

~ Sprints, with slower run recovery (5:15)

~ Medium run (1:30)

~ 2% (1:30)

~ Increase speed .2mph 2% (1:30)

~ 0% (1:15)

~ Slow down (2:45)

~ Walk/Cooldown (2:00)

Like the other 40 minute workouts, I find this one pretty hard. Steady state is hard for me, unless I really reduce my speed. I cannot keep up with Grace's jog speed's anyway, but even when I add my adjustment, I still struggle. But I think these workouts are good for me, and when I do them somewhat regularly see improvements.

The music in this one seems a little more lackluster to me, for some reason. There is maybe one song that I really like that goes with the mood, but the others are too mellow.