| If you ran between 30 to 40 min in the test, do the following sets (min): Odd sets = RUNNING | Even sets = WALKING | ||||
|---|---|---|---|---|
| No rest between sets but walk 5 min or more (with raising knees & heels to the buttocks) before the first set and after the last set. | ||||
| Rest 1+ day between Sub-Levels and +/- 2 days between Levels | ||||
| Sub-Level | Set_1 | Set_2 | Set_3 | Set_4 |
| I | 19 | 1.5 | 19 | 1.5 |
| II | 19 | 1 | 19 | 1 |
| III | 20 | 1 | 20 | 1 |