5 min warm-up walk;
5 min warm-up run;
A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;
The FIRST segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;
The FIFTH segment will comprise a 3 min tempo run followed by a 2 min recovery run;
Finishing with a 5 min cool-down walk.
