Warm Up

10:00 (10:00)

1/15

10km Pace

04:00 (14:00)

2/15

Walk/Jog

01:00 (15:00)

3/15

5km Pace

03:00 (18:00)

4/15

Walk/Jog

01:00 (19:00)

5/15

3km Pace

02:00 (21:00)

6/15

Walk/Jog

01:00 (22:00)

7/15

1km Pace (Near Max)

01:00 (23:00)

8/15

Walk/Jog

02:00 (25:00)

9/15

3km Pace

02:00 (27:00)

10/15

Walk/Jog

01:00 (28:00)

11/15

5km Pace

03:00 (31:00)

12/15

Walk/Jog

01:00 (32:00)

13/15

10km Pace

04:00 (36:00)

14/15

Cool Down

05:00 (41:00)

15/15