| If you ran between 12 to 13 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 | Set_5 | Set_6 | Set_7 | Set_8 |
| I | 8 | 1.5 | 8 | 1.5 | 8 | 1.5 | 8 | 1.5 |
| II | 8.5 | 1 | 8.5 | 1 | 8.5 | 1 | 8.5 | 1 |
| III | 10 | 2 | 10 | 2 | 10 | 2 | ||