Steady State 40 min or more

10min: 4′, 3′, 2′, 1′ @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4′, 3′, 2′, 1′ @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace

Cool Down