I have added above the exercise prescription I received on visiting Dr Slonim in 2005 - I should emphasise that this was specifically tailored by Dr Slonim for me after a number of tests. I have changed the regime substatially since then, but crucially retain the same overall regime -ie slow warm up and then graduall increase to maximum exercise. i also now push myself in the final stages of the workout with higher pace or higher incline and then ease back before having one final push.
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