Treadmill Intervals

My wife Kasia and I are currently training to run the Leavenworth Oktoberfest [half] Marathon. I'm still a long way from running 13.1 miles nonstop, but I'm working on my endurance via HIIT -- High Intensity Interval Traning, a.k.a. running treadmill intervals. It's a little counter intuitive that running short intense bursts of speed can help with a long, relatively slow-paced event, but there is considerable evidence to support this theory.

A brief internet search reveals there are as many HIIT protocols as there are people running them. Rather than pick a random protocol from a random website, I did the only reasonable thing -- I made up my own.