Running warm up/down (EL) 13:00 [1] 2.22 km (5:51 / km)
Lauftechnik warm up/down (Lauf-ABC) 7:02 [1] 0.57 km (12:20 / km)
Running intervals (HIT) 10:40 [4] 2.88 km (3:42 / km)
4x4x40-20
Running warm up/down (AL) 11:16 [1] 1.76 km (6:24 / km)
Running (Pausen) 13:30 [1] 1.16 km (11:38 / km)