Model:
DAY ONE
Start w/25min warm-up
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY TWO
Do work other than conditioning
DAY THREE
Start w/25min warm-up
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY FOUR
Do work other than conditioning
DAY FIVE
Start w/25min warm-up
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY SIX
Do work other than conditioning
DAY SEVEN
Start w/25min warm-up
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY EIGHT
Do work other than conditioning
DAY NINE
Start w/25min warm-up
Gallop 2 min (800m) count breaths for 15secX4, rest until reduced by ½
Gallop 2 min (800m) count breaths for 15secX4, rest until reduced by ½
Gallop 2 min (800m) count breaths for 15secX4, rest until reduced by ½
Gallop 2 min (800m) count breaths for 15secX4, rest until reduced by ½
DAY TEN
Do work other than conditioning
DAY ELEVEN
Start w/25min warm-up
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY TWELVE
Do work other than conditioning
DAY THIRTEEN
Start w/25min warm-up
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY FOURTEEN
Do work other than conditioning
DAY FIFTEEN
Start w/25min warm-up
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 1 min (400m) count breaths for 15secX4, rest until reduced by ½
DAY SIXTEEN
Do work other than conditioning
DAY SEVENTEEN
Start w/25min warm-up
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
DAY EIGHTEEN
Do work other than conditioning
DAY NINETEEN
Start w/25min warm-up
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
Gallop 3 min (1200m) count breaths for 15secX4, rest until reduced by ½
DAY TWENTY
Do work other than conditioning
DAY TWENTY ONE
Start w/25min warm-up
Gallop 4 min (2800m) count breaths for 15secX4, rest until reduced by ½
DAY TWENTY TWO
Do work other than conditioning
DAY TWENTY THREE
Start w/25min warm-up
Gallop 4 min (2800m) count breaths for 15secX4, rest until reduced by ½