Two 3/4 – 1 mile hill repeats, holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

Used a distance of .75 miles on treadmill at 7.0 incline:
1) 7:30 (10:00 pace)
2) 7:27 (10:00 pace, until speeding up for last .05m, then sped up)

This is probably my least favorite CFE workout.