30 Minute Reverse Countdown Treadmill Routine

Time Speed
0-1 4.0
1-2 6.5
2-3 6.6
3-4 6.7
4-5 6.8
5-6 6.9
6-7 7.0
7-8 7.1
8-9 7.2
9-10 7.3
10-11 7.4
11-12 7.5
12-13 7.6
13-14 7.7
14-15 7.8
15-16 7.9
17-31 Go down .1 mph every minute, starting with 7.9 and ending with 6.5.
31-32 4.0
Total: 3.75

A 1 minute warm up/cool down on either end took me right to 3.75 miles in under 33 minutes. Quick and dirty!