If you ran between 0 to 1 min in the test, do the following sets (min): Odd sets = RUNNING | Even sets = WALKING | ||||||||||
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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 | Set_9 | Set_10 |
I | 1 | 5 | 1 | 5 | 1 | 5 | 1 | 5 | 1 | 5 |
II | 1.5 | 4.5 | 1.5 | 4.5 | 1.5 | 4.5 | 1.5 | 4.5 | 1.5 | 4.5 |
III | 2 | 4 | 2 | 4 | 2 | 4 | 2 | 4 | 2 | 4 |