I would just like to share with you what my trainer wants me to do..

Warm up cycle - 5 mins - building up RPM gradually so that your really pushing for the last 10 seconds

Stretches

Overhead quat (weights aah) - 12 reps, 3 sets

Stiff leg dead lifts (weights) - 12 reps, 3 sets

Squats (weights) - 12 reps, 4 sets

Lunges (weights) 12 reps, 2 sets

Arm toning


Lat pull down - 14 reps, rest for 60 seconds, repeat 3 times

Shoulder press - 14 reps, rest for 60 seconds, repeat 3 times

Tricep kick back - 14 reps, rest for 60 seconds, repeat 3 times

Bicep curls - 14 reps, rest for 60 seconds, repeat 3 times

Abs


Sit ups - 1 min, 1 min recovery, x3

Bridge with alternate leg extension - 5 second each leg 3 times

Bridge with ball - repeat once

Side twists with medicine ball - 10 each side, 15 second rec, x2

Additional Cardiovascular


Rowing - 500m, 1 min rec, 4 reps - try and beat previous 500m split

Cross training - 20 min hill programme, keep stride rate above 130

Stepping - 10 mins on stepper, step rate above 90. Long steps not quick

Treadmill Incline training


Week-Duration-Incline
1          -30-10
3          -40-6
4          -20-6
5          -35-12
6          -40-10
7          -45-8
8          -25-7
9          -40-14
10        -45-12
11        -50-10
12         -30-9
13         -45-16
14         -50-14
15         -55-12
16         -35-10
17         -50-18
18         -55-16
19         -60-14
20         -40-11
21         -55-16
22         -60-18


so basically at the end (week 22) I am suppose to walk for an hour at incline 18!! crrrrazzy