Interval training? What do you do?

risak

Hi everyone, I'm going to try to change things up a bit and really push myself with some interval running on the treadmill. I am thinking of 15 min at a higher intensity than the 30 min intervals I was doing before. I don't think my previous intervals were intense enough and man 30 min on a treadmill is boring.

What are your intervals on the treadmill? I was thinking 30 sec running (6mph) and 30 - 60 sec walk (4mph). That seems to be the suggested starting interval timing. It makes the time go by faster, and I might go from treadmill to some cable weights then finish off on the bike for another 15? Does that sound like a good plan?

Full disclosure - I can't run a mile without stopping. I have sprinting endurance not running endurance.

I'm at a good weight for me (give or take TOM) but I want to focus on my body fat percentage.