1 PM
Road Running warm up/down 20:00 [3]
Road Running 3:30 [5] 1.0 km (3:30 / km)
KM Interval
Road Running 6:34 [4] 1.0 mi (6:34 / mi)
Mile interval
Road Running 3:43 [3] 0.7 km (5:19 / km)
Pre-intervals
Road Running warm up/down 7:16 [2] 1.1 km (6:36 / km)
Cool down (very slow!!)