TIP
Treat halftime like the real one: walk, drink water, then start the second half as fresh as the first.
What it is
Two twenty-minute halves of easy running with a thirty-second surge every five minutes, and a ten-minute halftime. An hour on your feet, with the voice telling you when to lift.
Running order
- Warm up5:00
- 4 repsJog 4:00, then Run 0:30, then Jog 0:3020:00
- Rest10:00
- 4 repsJog 4:00, then Run 0:30, then Jog 0:3020:00
- Cool down5:00
Program code: w300-4x(j240-r30-j30)-h600-4x(j240-r30-j30)-c300
CH 07 · GAME LENGTHFIRST CUES
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Warm up. 5 minutes." |
| 2:30 | VOICE | "Halfway." |
| 4:50 | VOICE | "Ten seconds." |
| 5:00 | TONE | Start tone |
| 5:00 | VOICE | "Rep 1 of 4. Jog. 4 minutes." |
| 7:00 | VOICE | "Halfway." |
| 8:50 | VOICE | "Ten seconds." |
| 9:00 | TONE | Start tone |
| 9:00 | VOICE | "Run. 30 seconds." |
| 9:20 | VOICE | "Ten seconds." |
| 9:30 | TONE | Start tone |
| 9:30 | VOICE | "Jog. 30 seconds." |
| 9:50 | VOICE | "Ten seconds." |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.