Run #17

Warm up: 10 minutes

Run 5 minutes
Walk 5 minutes
x10

Cool down: 5 minutes

Run #16

Warm up: 10 minutes

Run 4 minutes
Walk 4 minutes
x8

Cool down: 5 minutes

Run #15

Warm up: 10 minutes

Run 3 minutes
Walk 3 minutes
x6

Cool down: 5 minutes

Run #14

Warm up: 15 minutes

1 min at 7-8 exertion pace
1 min recovery jog
x10

Cool down: 5 min

Run #13

Run #12

Warm up: 15 minutes

1 min at 7-8 exertion pace
1 min recovery jog
x6

Cool down: 5 min