Friday Morning - Treadmill Hills (5km/31.5km)
Warmup 1.3km slow jogging pace then
2.5kms of hill running on the treadmill with one minute
at 12degs followed by one minute at 4degs repeated
for 16mins at easy pace. Then a cooldown jog of 1.2
kms to finish off. Total distance run 5kms.


Thursday - Rest Day