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5min warm up (slow running), 36min with average speed of 10km/h, 4min cool dow/ walking home. I suggest some stretching afterwards.


Set 1: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes

Set 2: 1 round
Run With 10km/h, 6min/Km
Run With 10km/h, 6min/Km
36 minutes

Set 3: 1 round
Cool Down Jogging
Cool Down Jogging
4 minutes

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