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Notes

20 min. easy warm up (not so easy); 4 min. @ 10k, 5 min. jog rest, 8 min. @ 10k, 2 min. jog rest, 10 min. @ 10k, 2 min. jog rest, 2 X 1 min. at 5k with 1 min. between each; 8 min. easy cool down (not so easy)