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-warm up 3 mins walking at 2mph
-5 mins or so jogging at 5-5.5 mph 4% incline
-interval sessions of 2 mins at 6.5mph at 6.5% incline, 1 minute 2mph at 6.5% incline (12 mins total or so )
-5mins 7-8mph at 0% incline
-2-3 mins of cool down at 2.0mph
all done in 30 mins
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