This took me from being a 6-min/km jogger to a 4:15-min/km runner… (results will vary from person to person)

Tabata training:

40-min set (Gradient on 1)

• 10 minute warm-up at 10 speed (this will be your conferrable running pace 10 = 6min per km)

• For the next 10 mins, increase the speed incrementally by 0.5 so that the last 2 mins are run on a speed of 13.

• Hop off the treadmill ( feet on either side of the treadmill).

• Set the speed to 17 or 16.

• This set will be 40 seconds on the treadmill, then 40 seconds off, which will be repeated 10 times.

• There should only be approximately 7 min remaining of the 40-min set.

• Set the speed to 12 (5 mins per km). 

You are now done!

The next set put the last 7-mins on 12.5 speed.

This “Track” set is to be done once a week.

Increase your speed by .5 every fortnight.

The last 7-min will become your race pace whether you are running a marathon or a 21km.