Warm-up: • Begin with a 10-15 minute easy jog to warm up your muscles and increase your heart rate. • Include dynamic stretches and drills to prepare for the workout. Main Set: • Run 1500 meters at a challenging pace (approximately 80-90% effort). • Follow with a 400m easy jog for active recovery. • Repeat 4x times. Cool Down: • Finish with a 10-15 minute easy jog or walk to gradually bring your heart rate back to normal. • Include static stretches for major muscle groups. Tips: 1. Pacing: Aim for consistent pacing during each 1500m interval. These should be challenging but sustainable efforts. 2. Active Recovery: Use the 400m easy jogs to recover and bring your heart rate down. Focus on controlled breathing during these recovery periods. 3. Hydration: Stay hydrated throughout the workout. Consider having water or an electrolyte drink available during your recovery jogs. 4. Form and Technique: Pay attention to your running form, especially during the intervals. Maintain good posture and efficient arm movement.