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1 2 3

4 min run 5 min run 5 x 10sec

1 min rest 5 min walk sprints
2 sets 20sec rest

4 5 6

1 min run 10 min run 5 min run

1 min walk 5 min walk
5 sets

7 8 9

5 x 10sec 1 min run 15 min run

sprints 1 min walk
20sec rest 5 sets

10 11 12

5 min run 5 x 10sec 1 min run

5 min walk sprints 1 min walk
20sec rest 5 sets

13 14 15

20 min run 10 min run 5 x 10sec

10 min walk sprints
20sec rest
 16 17 18

1 min run 25 min run 10 min run

1 min walk 10 min walk
5 sets

19 20 21

5 x 10sec 1 min run 30 min run

sprints 1 min walk
20sec rest 5 sets

22 23 24

10 min run 5 x 10sec 1 min run

10 min walk sprints 1 min walk
20sec rest 5 sets

25 26 27

35 min run 15 min run 5 x 10sec

15 min walk sprints
20sec rest

28 29 30

1 min run 15 min run 40 min run

1 min walk 15 min walk
5 sets

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