5 min warm-up walk;
5 min warm-up run;
A pyramid run with FIVE segments;
The FIRST segment will comprise a 2 min tempo run followed by a 3 min recovery run;
The SECOND segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The THIRD segment will comprise a 4 min tempo run followed by a 1 min recovery run;
The FOURTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
The FIFTH segment will comprise a 2 min tempo run followed by a 3 min recovery run;
Finishing with a 5 min cool-down walk.
