This was taken from Runner World, I did however change up the last hill to an 8% grade, made it a tad bit harder.
Warm up for 10 minutes, then set the treadmill at your approximate marathon pace. (If you've never run a marathon, estimate your marathon time by multiplying your typical 10-K time by 4.65.) With the treadmill elevated 1 degree, run for 2 minutes at marathon pace, then elevate the incline to 2 degrees and run for 2 minutes. Next return to 1 degree for 2 minutes, but then climb to 3 degrees for 2 minutes.
Continue in this manner, raising the grade on every other 2-minute repeat until you've reached 7 degrees (the inclination pattern is 1-2-1-3-1-4-1-5-1-6-1-8). If you feel exhausted before you reach 7 degrees, stop, and don't let it worry you. Try the workout several more times and you'll develop the ability to handle the hills. Finish the workout by running an easy 8- to 10-minute cool down.
So then I jumped into some core work, 5 sets
- Back extensions - 20x5
- Sit-ups, throwing air punches at the top - 20x5
- Hamstring Thrusters - 20x5
- Swiss Ball decline Push-ups - 25x5
- Twisting Get-ups (at least that is what I am calling them) - 20x5
TOAST, I guess that is a good thing to say at the end of a workout.