4 x 10 minutes segments with 3 minutes rest

#1). 4′, 3′, 2′, 1’@ 18, 20, 22, 24 (start at 5K+12)

#2). 4′, 3′, 2′, 1’@ 16, 18, 20, 24 (start at 5K+10)

#3). 2″ ON, 1″ OFF: (rt 24, 26, 28)

#4). 1′ ON, 1′ OFF: (28-30 x 5)

Stretch and cool down