I like to begin my treadmill workouts with brisk walking. Keep your belly sucked in, focusing on the lower abs. Pump your arms back and forth, keep your back straight, and walk fast enough that you feel like your exerting a decent amount of energy, but not exhausting yourself. I did the following:
1.5 mile walk at 4.0-4.3mph.
Note-you can go faster or slower, but this is the general speed I go at.
Next you want to take it up a notch by running. You want to run for awhile, so don’t try to sprint. Just chose a pace that it’s fast enough to make you sweat, but slow enough that you can maintain it for a few minutes.
3/4 miles at 5.4 mph
Note- You can go at whatever speed works for you.
Slow down to a slower pace where you can walk, and hit incline up so you feel like you’re going up a steep hill.
1/4 mile on 6.0 incline, at 4mph
You have now completed 2.5 miles! Repeat the walking or running segment and you add another 1.5 or so on to your routine.