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