Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
Over 2 miles, gradually work your way up to just under your treadmill LT pace @ .5% grade (where you could maintain 3-4 miles at, but working very hard to do so).
-For mile 3, maintain pace corresponding to just under LT @ 1% grade.
-Mile 4, 5 x (1/10 @ 4% grade, 1/10 @ flat).
-Last 1/2 mile go back to flat grade and gradually slow speed for cool-down.