15:00

15min non stop run — keep it EASY (12min/mi or slower)

28:00-32:00

5min warmup walk — 5x(3min jog, 60s walk) — 5min cooldown walk jog should be at controlled pace, no where near sprinting. walk should be recovery, not speed walking. try not to stop at all during the workout

23:00-27:00

5min warmup walk — 5x(2min jog, 60s walk) — 5min cooldown walk jog should be at controlled pace, no where near sprinting. walk should be recovery, not speed walking. try not to stop at all during the workout

25:00-30:00

walk/jog 5min warmup walk — 6x(90s jog, 90s walk) — 5min cooldown walk jog should be at controlled pace, no where near sprinting. walk should be recovery, not speed walking. try not to stop at all during the workout

20:00-25:00

very short jog/walk to test out how u feel —> start with a 2-3min warmup walk, then do 5x90s jog, 2min walk. after, finish with w 2-3min walk cooldown. keep the running portions easy, not sprinting or fast running at all just a jog