Treadmill Workout

1. Warm up with 10 min walk/jog
2. Run at 18km/h for 3min, then 12km/h for 3min, 18km/h for 3min, and walk 6km/h for 3min
3. Run at 19.5km/h for 60sec, then 12km/h for 60sec. Repeat 60:60 8 times
4. Finish with 10min run at 10km/h