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.