WARM UP - 6:00

3:00 Easy jog just to warm up

3:00 as :30 fast/walk :30 

4:00 walk & lite stretch

 

SET #1 - 27:00

Fo the flat road outside or treadmill inside at 0% incline.  The shorter the interval the faster you run.  Don't worry about speed or pace, just run off "effort" for this workout.  

1:00 jog :15 walk

2:00 jog :30 walk

3:00 jog :45 walk

4:00 jog :60 walk

4:00 jog :60 walk

3:00 jog :45 walk

2:00 jog :30 walk

1:00 jog :15 walk

2:00 walk

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SET #2 - 10:00

10 x :30 jog fast / :30 walk

 

COOL - 6:00

EZ jog/walk, stretch