Monday morn - treadmill session
warmup 1km jogging pace followed by -
1 x 1000m @ 15kph - 3mins recovery walk
1 x 600m @ 17.5kph/inc 2deg - 3mins recovery walk
1 x 400m @ 20kph/inc 6deg - 1.5mins recovery walk
warmdown 1km jogging pace
2 x 10 tuck jumps