Treadmill - 10% incline @ 9 mph

This activity burns approximately 1,368 calories per hour

As you begin to approach a 9-mph pace, or a 6.6-minute mile, you'll probably be looking for ways to improve your time at the next 10K race. Once or twice a week, try bringing your running program inside on a treadmill and add a 2% inclination for 10 minutes. Continue to increase the inclination until you've reached a 10% grade.