Due to weather, traffic, dog mess etc. I find it easier to train on the treadmill in the gym, than pound pavements.

It's boring though and I want to incorporate some HIIT into my routine to shift some more of the fat, but I worry that it's not possible on a treadmill, because of the level of intensity and the need to go up and down in speed.

I have tried a few sessions with 2 min running at 15k per hour and then slowing down to 6k brisk walk for 2 minutes. The length of the intervals is needed because it takes about 25 seconds for the machine to up the speed from 6-15kph.

For the first couple of cycles, I am not too tired, but by the 5th and 6th intense cycle it is a real strain to complete the 2 min and my heart rate peaks at about 185bpm.

Is there any value to what I'm doing or am I wasting my time? Should I go back to straight 45 min running or is there a way I can tweak this routine to get the most out of my workout?

Well, I do training on a treadmill in the same fashion as you.... actually i prefer to train on a treadmill because I can't slow down unless I actually press the button to slow it down; on pavement if I slow down I don't realize it... so I'd say keep doing the intervals on the treadmill... and then do a 'test' on the road to see where your speed is.

Thanks for the reassurance.

Did a sesh yesterday, 40 min alternating 2min at 6kph and 2min at 16kph. It was a killer.

I'm pretty sure of what I can do on teh roads. I've measured a couple of routes in my area up to 10k and know I can go 45-50 minutes, but like you, find I can be a bit lazy if I haven't got the treadmill to set the pace. I guess road running takes experience so you know how fast you need to run.

Road running also is more traumatic on your body than a treadmill due to the higher impact forces...can lead to injury if you over do the road distances once you get back outside.

I am with you though. It's very tough around here to get out running after some snow. Sidewalks are rarely cleared of snow and if they are, they just ice over and running on the shoulders is just as difficult. We had a spurt of good weather for a while and I was outside enjoying it but now its back to the gym after the 1 ft we got on Monday.

Well - today I 'tested' on a track since the weather was warm (60's), but very, very windy. So I went out to the track to do an easier session... not trying to push... I did repeat miles, 3 of them, all at 630pace... again I wasn't pushing, not close to race pace... just wanted to see what 'comfortable' for me was so I know how much more I need to push in training.

For me, training on a tread and testing on a track or the road works.

Good luck with yours.

I am doing the same thing with the treadmill.

But, I am running sometimes 15 minutes at a medium pace, or 2 minutes at a fast pace, slowing down in between. I have a setup with a second computer screen on a shelf above the treadmill (done with a splitter) and I watch episodes of different motivating shows or movies while running. Or I just put on my mp3 and hit it. What I also do is, I have a weight bench in an ajoining room, whenever a 60 second commercial comes on during a program, I go in and do arms or chest exercises.

I dont do this type of work out everyday, but its what I enjoy the most.