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