Running Treadmill

https://www.youtube.com/watch?v=n4I_fmegTRk

Treadmill Beginner 16min 30s (English) 🎞️Video Link (Youtube)
5 Intervals, 1 Cycles, 30s Work, 1min Rest, no Break, 5min Warmup, 5min Cooldown,
Sprint 1-5 – 6.5 mph

Treadmill Advanced 18min (English) 🎞️Video Link (Youtube)
7 Intervals, 1 Cycles, 30s Work, 45s Rest, no Break, 5min Warmup, 5min Cooldown,
Sprint 1-7 – 12 mph