Try This: Pyramid Interval Workout

I hit the treadmill more often during the winter months, and I'm always looking for ways to keep things interesting.  Today, the interwebs suggested that I try a Pyramid Speed Interval Workout.  It's simple, and the time seemed to go much faster because I had to change the settings so often. 

Here's how it works -- the runner moves up and down a "pyramid," running at the hard interval for a one-minute segment, gradually increasing to a five-minute segment, and then working back down to a one minute segment.

My Workout
Warm-up: 5 minutes @ 10:54 pace
Interval 1 - 1 minute @ 7:30 pace
Recovery - 2 minutes @ 10:54
Interval 2 - 2 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 3 - 3 minutes @ 7:30 
Recovery - 2 minutes @ 10:54
Interval 4 - 4 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 5 - 5 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 6 - 4 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 7 - 3 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 8 - 2 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 9 - 1 minute @ 7:04 <------- A push, but I felt great after!
Cool Down - 5 minutes

The total time for this workout was 50 minutes -- far longer than I usually want to stay on the treadmill.  (I once did a 10-mile run on the treadmill - once - and only because my choice was that or missing a run because of a snow shower.) 

I'll definitely be adding this workout to my repertoire.