09:00 Gym

Warmup

Threadmill intervals

8 minutes of
1 minute at 6.5 MPH; 1 minutes at 3 MPH.
4 Minutes of
30 seconds at 8.5 MPH; 30 seconds at 3 MPH.
4 Minutes of
15 seconds at 10.5 MPH; 45 seconds at 3 MPH.

Quick stretch