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@Sainsburys_Ed
I think I'll give the treadmill a go, if I start this week I'll know by Christmas if it having its desired effect, the plan is to use it for 1 session a week and I'll still be doing 4-5 sessions onthe great outdoors so don't worry outdoorsy people.
Plan is to do 3x2km at marathon pace -30 seconds with a gap for of about 4 minutes of recovery jogging.