Here are the two cases:
Case 1: Using a preprogrammed cardio workout on my treadmill. It runs for half an hour, and starts off slowly. After the first five minutes of running at 4, 5, then 6 km/h. For the next 20 mins, it begins alternating between 10 and 11 km/h. Then for the last 5 mins, it ramps back down to 5 then 4 km/h. By the end of the workout, I have run around 4 km.
So pretty much, I run at an average speed of 8 km/h.
Case 2: Running at 8 km/h for 30 mins
I'm asking this because I have trouble maintaining the period of switching between 10 and 11 km/h. However, I can maintain 9 km/h for 10 mins. I want to know whether case one has any clear benefits over case 2. Because I would prefer to do case 2.