The wife and I lucked into a sale at the local sports store. We bought some new Nike running shoes, MOTO6. I took those for a spin this morning and found them extremely good.
Warm Up - 5 minute Bike, Walking / Stretching.
Jogging - 6.5 laps @ 5 minutes.
repeat the following 4 times
Walk 1 lap, Jog 1 lap.
Cool Down - Walk 4 laps, 20 sit ups.
The pace of 6.5 laps in 5 minutes would be a 6 minute 10 second km. My pace was much quicker. I was scheduled to do the PT test on the 22nd November but I have business in Ontario that week. Once again I have to reschedule. The extra time is really helping. I have no doubt I'll crush level 5.