As runners, sometimes we think throwing hills into our runs or pushing the pace a little extra in hard workouts can lead to more gains without consequence. In reality, every time you make your runs a bit faster, longer, or steeper, you have to ease up on something else or you risk burnout, injury, or simply not finishing the session.

Balancing each element of your workout takes some planning. But thankfully, David Siik , founder of Precision Run by Equinox and author of The Ultimate Treadmill Workout , has done the strategizing for you. Siik’s treadmill workout method packs in incline, speed, and distance, without leaving you overly fatigued or struggling to recover the next day. The extra payoff: zero boredom.

Here’s how to do it.

The Treadmill Strategy That Maximizes Your Fitness

Siik’s method combines incline and speed, along with adequate recovery, to gain all the benefits of an interval workout that’s easy to follow.…