Warm Up

08:00 (08:00)

1/27

[Work] 5km Pace

02:00 (10:00)

2/27

Easy Jog

01:00 (11:00)

3/27

[Work] 3km Pace

01:00 (12:00)

4/27

Easy Jog

01:00 (13:00)

5/27

GO! Max Effort

00:30 (13:30)

6/27

Walk - Recover

01:30 (15:00)

7/27

[Work] 5km Pace

02:00 (17:00)

8/27

Easy Jog

01:00 (18:00)

9/27

[Work] 3km Pace

01:00 (19:00)

10/27

Easy Jog

01:00 (20:00)

11/27

GO! Max Effort

00:30 (20:30)

12/27

Walk - Recover

01:30 (22:00)

13/27

[Work] 5km Pace

02:00 (24:00)

14/27

Easy Jog

01:00 (25:00)

15/27

[Work] 3km Pace

01:00 (26:00)

16/27

Easy Jog

01:00 (27:00)

17/27

GO! Max Effort

00:30 (27:30)

18/27

Walk - Recover

01:30 (29:00)

19/27

[Work] 5km Pace

02:00 (31:00)

20/27

Easy Jog

01:00 (32:00)

21/27

[Work] 3km Pace

01:00 (33:00)

22/27

Easy Jog

01:00 (34:00)

23/27

GO! Max Effort

00:30 (34:30)

24/27

Walk - Recover

01:30 (36:00)

25/27

Steady Run - 10km pace

06:00 (42:00)

26/27

Cool Down

05:00 (47:00)

27/27