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I love performing the runs both inside and on a treadmill! Treadmills make it pretty easy to change the intensity for each interval. I like to do a 2.5-3.5 walking pace and a 6.0-7.0 running pace and choose the intensity based on my energy levels and the running length each day. 

Switching it up from time to time is a great way to keep yourself engaged and motivated each day, so I would recommend trying both to find your flow

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