Warm-up: Begin with a 10-15 minute easy jog to warm up your muscles and increase your heart rate. Main Set: 1. Interval 1 (2km): • Run 2 kilometers at a challenging pace (approximately 80-90% effort). • Follow with a 400m easy jog for active recovery. 2. Interval 2 (2km): • Run another 2 kilometers at a challenging pace. • Follow with a 400m easy jog for active recovery. 3. Interval 3 (2km): • Run the final 2 kilometers at a challenging pace. • Follow with a 400m easy jog for active recovery. 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 key muscle groups. Tips: 1. Pacing: Maintain a consistent pace during the 2km intervals. The 400m active recovery should be a comfortable, slower pace to help you recover. 2. Hydration: Stay hydrated throughout the workout. 3. Listen to Your Body: Adjust the intensity if needed, and pay attention to how your body responds to the active recovery.