Warm-up: mobility exercises, walking, jogging, and running for 5-10:00
Run Intervals: 0:30 (120% of your mile pace, for example, if you can run a mile in 10:00, or 6.0 mph, then you would try to run these intervals at 7.2 mph) x 10
Rest Interval: Walk very slowly until your heart rate is below 110bpm (may take > 1:00)
Good Luck! Post times and speeds.