1
4 min run
1 min rest
2 sets
2
5 min run
5 min walk
3
5 x 10sec
sprints
20sec rest
4
1 min run
1 min walk
5 sets
5
10 min run
6
5 min run
5 min walk
7
5 x 10sec
sprints
20sec rest
8
1 min run
1 min walk
5 sets
9
15 min run
10
5 min run
5 min walk
11
5 x 10sec
sprints
20sec rest
12
1 min run
1 min walk
5 sets
13
20 min run
14
10 min run
10 min walk
15
5 x 10sec
sprints
20sec rest
16
1 min run
1 min walk
5 sets
17
25 min run
18
10 min run
10 min walk
19
5 x 10sec
sprints
20sec rest
20
1 min run
1 min walk
5 sets
21
30 min run
22
10 min run
10 min walk
23
5 x 10sec
sprints
20sec rest
24
1 min run
1 min walk
5 sets
25
35 min run
26
15 min run
15 min walk
27
5 x 10sec
sprints
20sec rest
28
1 min run
1 min walk
5 sets
29
15 min run
15 min walk
30
40 min run

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