Monday - treadmill interval session
warmup 1km jogging pace then -
1 x 1000m @ 15kph with 3mins walking recovery
1 x 600m @ 17.5kph/inc 2deg with 3min walk recov
1 x 400m @ 20kph/inc 6deg with 1.5 walk recovery
cooldown 1km jogging pace then -
2 x 15 tuck jumps to finish.