3x4x60 is what you’re supposed to progress to if you went straight from the Vanc’04 Plan… I have it, but don’t believe it is kosher to e-mail without Rupert or Charlie’s permission.
4x6x60m… have fun with that :eek: I am not sure about your level, facilities, or fitness, but I would probably start around 3x4x60m around once a week (versus twice a week) if you are going on a track. I remember doing this and it was incredibly intense, even when you put in an intensity limit, and since I was not getting therapy at the time, could only handle that. I am now getting therapy twice a week and will aim to start with 4x4x60m this year on grass or grass-turf once SPP comes along (still not ready for that 4x6x60m death on the track).