Warm up:

1. 2km at conversational pace (no faster than 5:35km/hr)

2. 90sec walking rest

Repeat x4

1. 2km at 4:30km/hr

2. 90sec walking rest

Cool down

1. 1.5km at conversational pace

Warm Up

1. 2km at conversational pace (no faster than 5:35/km)

Repeat x6

1. 300m at 4:25/km

2. 300m at 5:15/km

Rest

1. 90s walking rest

Cool Down

1. 2km at conversational pace

Warm up:

• 1km at conversational pace

Set 1

• 2km at 4:40/km

• 120s walking rest

Set 2

• 1km at 4:30/km

• 90 s walking rest

Set 3

• 1km at 4;30/km

• 90s walking rest

Cool Down

• 1km at conversational pace

Warm up:

• 1.6km at conversational pace

• 90s walking rest

Set 1

• 200m at 3:50/km

• 60s walking rest

Set 2

• 400m at 4:00/km

• 90 s walking rest

Set 3

• 800m at 4:15/km

• 90s walking rest

Set 4:

• 1.2km at 4:25/km

• 120s walking rest

Set 5

• 1.6km at 4:30/km

• 120s walking rest

Set 6

• 1.2km at 4:25/km

• 120s walking rest

Set 7

• 800m at 4:15/km

• 90s walking rest

Set 8

• 400m at 4:00/km

• 90s walking rest

Set 9

• 200m at 3:50/km

• 90s walking rest

Cool Down

• 1.6km at conversational pace

Warm up:

• 2km at conversational pace

Sets

• 2km at 4:30/km

• 120s walking rest

Cool Down

• 1.5km at conversational pace

Warm up:

• 1km at conversational pace

Sets

• 5km at 4:40/km

• 150s walking rest

Cool Down

• 1.5km at conversational pace

Warm up:

• 2.6km at conversational pace

• 90s walking rest

Set 1: Repeat x2

• 1km at 4:20/km

• 90s walking rest

Set 2: Repeat x2

• 800m at 4:15/km

• 90s walking rest

Set 3: Repeat x2

• 600m at 4:10/km

• 90s walking rest

Set 4: Repeat x2

• 400m at 4:05/km

• 90s walking rest

Set 4: Repeat x2

• 200m at 3:55/km

• 90s walking rest

Cool Down

• 1.6km at conversational pace

Warm up:

• 1.6km at conversational pace

• 90s walking rest

Set 1

• 200m at 3:50/km

• 60s walking rest

Set 2

• 400m at 4:00/km

• 90 s walking rest

Set 3

• 800m at 4:15/km

• 90s walking rest

Set 4:

• 1.2km at 4:25/km

• 120s walking rest

Set 5

• 1.6km at 4:30/km

• 120s walking rest

Set 6

• 1.2km at 4:25/km

• 120s walking rest

Set 7

• 800m at 4:15/km

• 90s walking rest

Set 8

• 400m at 4:00/km

• 90s walking rest

Set 9

• 200m at 3:50/km

• 90s walking rest

Cool Down

• 1.6km at conversational pace

Warm up:

• 1.5km at conversational pace

Sets

• 6km at 4:40/km

• 180s walking rest

Cool Down

• 1.5km at conversational pace

• 6km at a conversational pace

• 2km at 5:15/km

• 5km at a conversational pace

• 2km at 5:15/km

• 5km at a conversational pace

Warm up:

• 1.5km at conversational pace

Sets

• 4km at 4:30/km

• 150s walking rest

Cool Down

• 1.5km at conversational pace

Warm up:

• 3km at conversational pace

• 90s walking rest

Set 1: Repeat x10

• 400m at 4:05/km

• 60s walking rest

Set 2: Repeat x10

• 200m at 3:55/km

• 90s walking rest

Cool Down

• 2km at conversational pace

Warm up:

• 1km at conversational pace

Set 1

• 2km at 4:35/km

• 120s walking rest

Set 2

• 1km at 4:25/km

• 90 s walking rest

Set 3

• 1km at 4:25/km

• 90s walking rest

Cool Down

• 1km at conversational pace

Warm up:

• 2.5km at conversational pace

Set 1: Repeat x2

• 2km at 4:20/km

• 120s walking rest

Cool Down

• 2.5km at conversational pace

Warm up:

• 3km at conversational pace

Set 1: Repeat x6

• 1.6km at 4:20/km

• 120s walking rest

Cool Down

• 1.6km at conversational pace

Warm up:

• 3km at conversational pace

Sets

• 5km at 4:30/km

• 150s walking rest

Cool Down

• 2km at conversational pace

• 6km at a conversational pace

• 3km at 5:05/km

• 14km at 4:45/km

• 5km at a conversational pace

Warm up:

• 2km at conversational pace

• 90s walking rest

Set 1: Repeat x8

• 800m at 4:10/km

• 90s walking rest

Cool Down

• 1.8km at conversational pace

Warm up:

• 2km at conversational pace

Sets

• 7km at 4:35/km

• 180s walking rest

Cool Down

• 2km at conversational pace

Warm up:

• 1.5km at conversational pace

Sets

• 2km at 4:50/km

• 2km at 4:30/km

• 2km at 4:25/km

• 90s walking rest

Cool Down

• 1.5km at conversational pace

• 7.5km at a conversational pace

• 16.5km at 4:45/km

• 7km at a conversational pace

Warm up:

• 1.5km at conversational pace

• 90s walking rest

Set 1: Repeat x3

• 1km at 4:10/km

• 90s walking rest

Cool Down

• 1.5km at conversational pace

Warm up:

• 1.5km at conversational pace

• 90s walking rest

Set 1: Repeat x2

• 1km at 4:40/km

• 1km at 4:20/km

• 90s walking rest

Cool Down

• 1.5km at conversational pace

Warm up:

• 2km at conversational pace

Sets

• 3km at 4:20/km

• 500m at 5:30/km

Cool Down

• 2km at conversational pace

• 6km at a conversational pace

• 3km at 5:00/km

• 20km at 4:45/km

• 5km at a conversational pace

Warm up:

• 2km at conversational pace

• 90s walking rest

Set 1: Repeat x2

• 1.6km at 4:15/km

• 120s walking rest

Set 2: Repeat x2

• 800m at 4:05/km

• 90s walking rest

Set 3: Repeat x2

• 400m at 3:50/km

• 90s walking rest

Cool Down

• 1.8km at conversational pace

Warm up:

• 1.5km at conversational pace

Set 1: Repeat x2

• 2km at 4:55/km

• 2km at 4:20/km

• 90s walking rest

Cool Down

• 1.5km at conversational pace

Warm up:

• 1.5km at conversational pace

Set1: Repeat x3

• 1km at 4:50/km

• 1km at 4:15/km

• 90s walking rest

Cool Down

• 1.5km at conversational pace

• 8km at a conversational pace

• 7km at 5:00/km

• 7km at 4:35/km

• 1km at a conversational pace

Warm up:

• 2.6km at conversational pace

Set1: Repeat x5

• 300m at 4:05/km

• 300m at 4:55/km

• 90s walking rest

Cool Down

• 1.6km at conversational pace

Warm up:

• 1.4km at conversational pace

• 90s walking rest

Set1: Repeat x3

• 400m at 5:00/km

• 400m at 4:05/km

• 400m at 5:00/km

• 400m at 4:05/km

• 120s walking rest

Cool Down

• 1.2km at conversational pace

Warm up:

• 1.5km at conversational pace

Session

• 2km at 4:45/km

• 1km at a conversational pace

• 2km at 4:45/km

Cool Down

• 1km at conversational pace