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.