Advance:
1,000m Jog, 1 min rest
2*500m Run, 1 min rest between efforts
800m Jog, 1 min rest
2*400m Run, 1 min rest between efforts
600m Jog, 1 min rest
2*300m Run, 1 min rest between efforts
400m Jog, 1 min rest
2*200m Run, 1 min rest between efforts
Total: 5,600m

Intermediate:
800m Jog, 1 min rest
2*400m Run, 1 min rest between efforts
600m Jog, 1 min rest
2*300m Run, 1 min rest between efforts
400m Jog, 1 min rest
2*200m Run, 1 min rest between efforts
Total: 4,000m