This 30-day treadmill challenge will help motivate you to work towards reaching your goals and finish the year strong. It only takes 30 minutes to complete and the mix of speed, hill training, endurance intervals with a surprise body blast sequence will ensure maximum results. 

Before you begin, start with some dynamic stretches that will loosen your muscles and increase your range of motion.

Your base speed is whatever is comfortable and maintainable. If you're new to running the base number should be at or just above a jog. This number will likely increase as you progress through the challenge.

While this challenge has a recovery section built into it, finish with some static stretching to help your muscles recover.