Warm-Up 10 minutes

3 min ON(1,1,1), 1 min OFF
x 7

#1 – #2
20(5K+8), 22, 24
22 (5K+6), 24, 26

#2 – #4
22 (5k +4), 24, 26

#5 – #7
26 (5k), 24, 22(5k pace) (hold pace the same from 26-22)

Cool Down