TREADMILL: Start well below LT and gradually build speed over 1 mile to slightly under LT (grade 1%).
Next mile stay at same pace and grade.
Next 2 miles, maintain speed:
-2/10 mile @ 5%
-2/10 mile @ flat
-2/10 mile @ 4%
-2/10 mile @ flat, etc... on down to 2/10 mile @ 1% & 2/10 mile @ flat.
Next mile, decrease speed by .5 mph and alternate between 3% and flat by 1/10 mile.
Last mile gradually decrease speed on flat.
Concentrate on turnover - when it gets tough due to increased grade, use faster turnover, not longer strides.