interval running...kinda confused

[lalareb05]

Ok so i've read all this stuff about how interval training is great cardio. So i've always been a runner but am just getting back into it (i used to run outside at home but all i have access to at school is a treadmill and i wasn't really a big fan of the treadmill). Anyway, so how does this look:

warmup-2:00 min 4 RPM
min 2-5 6 RPM
min 5-6 7 RPM
min 6-7 6 RPM
min 7-8 7 RPM
min 8-9 6 RPM
min 9-10 7 RPM
min 10-12 6 RPM
min 12-17 4 RPM

And then i repeat this once more. After that i run for 5 minutes switching between 6 and 7 RPM and then walk at 4 RPM for 5 min then run again for 5 minutes. Geez this seems kinda confusing...sorry. I just wanted any input on this. I plan on keeping it up for a while til i can get my endurance up and run faster for longer.

[sooner_ed]

I am a runner as well. My personal preference is running outside. Junk the treadmill!
Running outside provided too many benefits that a treadmill does not. First of all, you can have nice scenery outside, fresh air, and get some vitamin E from the sun while you're at it. Also, it's too easy to step off a treadmill than finish a run.
As far as interval training, you can mix up your running. Some days have nice short runs, some days work on speed, some days work on distance. It all depends on what your goals are, especially where running is concerned.

[NBS 4life]

Interval training that your doing isnt bad what sort of running do you do marathons tris? Interval training heavily depends on the principle of specificity and is an excellent way to utilise p/o. Give me a message some time im into running to and i have some great variations and p.grammes.