Notes
1km Warm up
0.5km at 5.00 min per km (12kmph)
0.5km at 4.17 min per km (14kmph)
0.5km at 5.00 min per km
0.5km at 4.17 min per km
0.5km at 5.15 min per km
0.5km at 4.00 min per km (15kmph)
0.5km at 5.15 min per km
1km at 3.56 min per km (15.1kmph)
1km Cool Down