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