Running 1:02:30 [3] 13.96 km (4:29 / km)
20 minute warm up
A, B, C's and 5 strides
Tempo for 500 meters, 1 minute jogging recovery
Tempo for 1 km, 1.5 minute jogging recovery
Tempo for 1.5 km, 2 minute jogging recovery
Tempo for 1.5 km, 2 minute jogging recovery
Tempo for 1 km, 1.5 minute jogging recovery
Tempo for 500 meters, 1 minute jogging recovery
Core curcuit
13 minute cool down