The plan: Treadmill sprints! mixing it up for time and speed! Basically, you can tailor this to your own desires, but my session today will look something like this (you will have to imagine the sweat, gasps for air and cursing):

Warm up

1min @ 14.5km/h then 1 minute rest

1 min @ 15.5km/h then 1 minute rest

1 min @ 16km/h then 1 minute rest

30 sec @ 17.5km/h then 30 seconds rest

30 sec @ 18.5km/h then 30 seconds rest

30 sec @ 17.5km/h then 30 seconds rest

1 min @ 14km/h then 1 minute rest

30 sec @ 17.5km/h then 30 seconds rest

30 sec @ 18.5km/h then 30 seconds rest

30 sec @ 17.5km/h then 30 seconds rest

1 min @ 16km/h then 1 minute rest

1 min @ 15.5km/h then 1 minute rest

1 min @ 14.5km/h then 1 minute rest

Ramp it up, or slow it down. I don’t usually put speeds up but I wasn’t sure how to describe it. Kinda like sprinting up and down a hill but not really?!?