Monday evening - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish off.


Monday morning - treadmill fartlek
6km's of fartlek running on the treadmill at
minute intervals of 13 and 9kph. This included
a warmup and cooldown period of jogging of
around 2km's. To finish off a set of chairdips
and pullups.


Sunday - Rest Day


Saturday morning - Treadmill Fartlek
6km's of fartlek running on the treadmill at
minute intervals of 13 and 9kph. This included
a warmup and cooldown period of jogging of
around 2km's. To finish off a set of chairdips
and pullups.


Friday morning - treadmill intervals
Warmup 1.5km's various jogging pace then
4 x 400m @ 19inc2/90s walking recovery
followed by a cooldown jog of around 5mins
and a set of reverse arm pullups to finish off.