1
4 min run1 min rest
2 sets
2
5 min run5 min walk
3
5 x 10secsprints
20sec rest
4
1 min run1 min walk
5 sets
5
10 min run6
5 min run5 min walk
7
5 x 10secsprints
20sec rest
8
1 min run1 min walk
5 sets
9
15 min run10
5 min run5 min walk
11
5 x 10secsprints
20sec rest
12
1 min run1 min walk
5 sets
13
20 min run14
10 min run10 min walk
15
5 x 10secsprints
20sec rest
16
1 min run1 min walk
5 sets
17
25 min run18
10 min run10 min walk
19
5 x 10secsprints
20sec rest
20
1 min run1 min walk
5 sets
21
30 min run22
10 min run10 min walk
23
5 x 10secsprints
20sec rest
24
1 min run1 min walk
5 sets
25
35 min run26
15 min run15 min walk
27
5 x 10secsprints
20sec rest
28
1 min run1 min walk
5 sets
29
15 min run15 min walk
30
40 min run
