Title
Warm Up
10:00 (10:00)
1/33
10km Running Pace
03:00 (13:00)
2/33
Walk
00:45 (13:45)
3/33
5km Running Pace
02:00 (15:45)
4/33
Walk
00:45 (16:30)
5/33
3km Running Pace
01:00 (17:30)
6/33
Walk
00:45 (18:15)
7/33
1.5km Running Pace
00:30 (18:45)
8/33
Walk
01:30 (20:15)
9/33
5km Running Pace
02:00 (22:15)
10/33
Walk
00:45 (23:00)
11/33
3km Running Pace
01:30 (24:30)
12/33
Walk
00:45 (25:15)
13/33
1.5km Running Pace
01:00 (26:15)
14/33
Walk
00:45 (27:00)
15/33
1.5km Running Pace
00:30 (27:30)
16/33
Walk
01:30 (29:00)
17/33
3km Running Pace
01:30 (30:30)
18/33
Walk
00:45 (31:15)
19/33
1.5km Running Pace
01:10 (32:25)
20/33
Walk
00:45 (33:10)
21/33
1.5km Running Pace
00:50 (34:00)
22/33
Walk
00:45 (34:45)
23/33
1.5km Running Pace
00:30 (35:15)
24/33
Walk
01:30 (36:45)
25/33
1.5km Running Pace
01:00 (37:45)
26/33
Walk
00:45 (38:30)
27/33
1.5km Running Pace
00:50 (39:20)
28/33
Walk
00:45 (40:05)
29/33
1.5km Running Pace
00:40 (40:45)
30/33
Walk
00:45 (41:30)
31/33
1.5km Running Pace
00:30 (42:00)
32/33
Walk
01:30 (43:30)
33/33
