i don't know what one would call it, but i'm doing it based off of the BFL book

heres what i do on the tread mill. everything is MPH according to the read out. i cover like 2.05 miles, and the read out says i have burned somewhere between 500 and 600 calories

1 5.0
2 5.0
3 5.5
4 6.0
5 6.5
6 7.0
7 5.5
8 6.0
9 6.5
10 7.0
11 5.5
12 6.0
13 6.5
14 7.0
15 5.5
16 6.0
17 6.5
18 7.0
19 7.5
20 5.0

i know after that minute that i run that 7.0 pace im ready to bump it down to 5.5, and after i run that 7.5 pace on the 19th min im ready just to shut it down instead of doing the cool down. call it whatever you will, but i know im workn my butt off.