| If you ran between 20 to 29 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 |
| I | 12.5 | 1 | 12.5 | 1 | 12.5 | 1 |
| II | 19 | 2 | 19 | 2 | ||
| III | 19 | 1.5 | 19 | 1.5 | ||