Monday evening - treadmill intervals
Warmup around 1.5km's various jogging speed then
5 x 400m @ 18inc2/120 walking recovery followed
by around 5mins of cooldown jogging and a set of
reverse arm pullups to finish off.


Monday morning - Treadmill Fartlek.
Total of around 6km's of mainly fartlek running on
the treadmill. One minute at 12 then a minute at
9 etc etc for the major part of the run. Will try to
run at 13/9/13/9 etc next time.