I don't mean to sound like a dick, but were you joking about the 12 min mile - just cos most people can walk a 12 minute mile without to much effort
If you serious, then one of the workouts I do takes an hour - 15min rowing - should be approaching 4000m, then 15min bikng, 5-6000m, and then hop on the tread mill start it out nice a gentle about 9 or 10kph and then every 5 mins put the speed up 1kph, and run for 30mins. So for the last 5 mins your doing 15/16kph if you feeling really good, rack the incline up for the last 5mins as well to 10-15 degrees. No resting in between each exercise. Normally gets me pretty knackered, and I try and go further every time I do it to make sure i;m improving.
Give it a try
Last edited by Hawkeye6287; 07-19-2009 at 02:51 PM.