Before the Run: • Begin with a 10-minute easy jog to warm up your muscles. • Include dynamic stretches and drills to prepare for the varied intensities. Main Set: 1. 5 mins On (Moderate to Hard Pace): • 2:30 mins Active Recovery (Easy Jog) 2. 4 mins On (Moderate to Hard Pace): • 2 mins Active Recovery (Easy Jog) 3. 3 mins On (Moderate to Hard Pace): • 1:30 mins Active Recovery (Easy Jog) 4. 2 mins On (Moderate to Hard Pace): • 1 min Active Recovery (Easy Jog) 5. 1 Minute On (Hard Pace): • 1 Minute Active Recovery (Easy Jog) • Recover with an easy jog or walk for 1 minute. Cool Down: Conclude with a 10-15 minute easy jog or walk to gradually bring your heart rate back to normal.