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