3/31 ADV HILLS RUN

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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 30:00 Rollover intervals for more details.

Exercises:
  • W/u Walk
  • W/u Drills
  • W/u Walk 15%
  • W/u Jog 5%
  • Prep Walk/jog
  • 8% 1/3
  • 2 - 1.3
  • 8% 2/3
  • 2 - 2.3
  • 8% 3/3
  • 2 - 3.3
  • Rest/prep
  • Sprint 14
  • Jog 14
  • Sprint 24
  • Jog 2.4
  • Sprint 3/4
  • Jog 34
  • Sprint 4/4
  • Jog 4/4
  • 5
  • 7
  • 9
  • 1.2
  • 15
  • Cooldown
  • W/U WALK 1:30
  • W/U DRILLS 2:00
  • W/U WALK 15% 1:00
  • W/U JOG 5% 1:00
  • PREP WALK/JOG 0:45
  • 8% 1/3 2:00
  • 2% 1/3 1:00
  • 8% 2/3 2:00
  • 2% 2/3 1:00
  • 8% 3/3 2:00
  • 2% 3/3 1:00
  • REST/PREP 0:45
  • SPRINT 1/4 0:25
  • JOG 1/4 0:45
  • SPRINT 2/4 0:25
  • JOG 2/4 0:45
  • SPRINT 3/4 0:25
  • JOG 3/4 0:45
  • SPRINT 4/4 0:25
  • JOG 4/4 0:45
  • REST/PREP 0:45
  • 5% 1:00
  • 7% 1:00
  • 9% 1:00
  • 12% 1:00
  • 15% 1:00
  • 12% 0:30
  • 9% 0:30
  • 7% 0:30
  • 5% 0:30
  • COOLDOWN 1:35