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