Update - see wussy reasons in below post, I am doing my workout at the gym. Although this is not the most terrific thing ever, in some sense I think it is kind of cool because I am still getting the workout in, and I am making adjustments to suit my life a bit better.

And making it work is totally the name of the game at the moment, it is all really ramping up at the moment with 20k this Saturday, 22k the following, then city to surf and then I'll do my 24 while the rest of the group do Sandy Point half.

But I digress.

Substitute Training Plan


Warmup - 10 minutes on treadmill, no incline, 9kph

6 x 1k Intervals - 400m jog at 8kph between each

I will set the treadmill at an incline of 0.5

Interval Speeds
10
10.2
10.4
10.6
10.8
11

It should be good to gather some heart rate data for a treadmill workout from this.