5 Km
25 - 30 Minute
Warm-up
4
12 - 15
Warm-up
4
6 - 8
RIR 1-2
3
12 - 15
Failure
4
8 - 10
RIR 1-2
3
8 - 10
Failure
3
12 - 15
Beyond failure
3
12 - 15
Failure
4
8 - 10
Failure
2
12 - 15
Warm-up
2
12 - 15
Warm-up
8 Km or 5 Mil
45 - 50 Minute
Cardio
4
12 - 15
Cool-down
4
12 - 15
Cool-down
4
12 - 15
Cool-down
4
12 - 15
Cool-down
2
12 - 15
Cool-down
1
12 - 15
Cool-down
1
12 - 15
Cool-down
2
12 - 15
Cool-down
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