Warm Up

10min 4, 3, 2, 1, start at 18 spm 5K + 12

8min on 4min off change rate every 2min

1. 18, 20, 22, 24 start at 5K + 10

2. 20, 22, 24, 26 start at 5K + 8

3. Repeat #1

Warm down and stretch