Steady run with moderate intensity
5x2min fast intervals with short 30 jog as recoverly.
Can be replaced with cycling or cross trainer
Longer easy run. Run in trails or terrain that has some hills. Keep the intensity easy.
Steady state run. Run with moderate intensity. This should feel easy especially for the first 30minutes.
warm up for 10 minutes
Intetrval set: 5x3min hard run repetitions with 30s easy jog between. Keep the pace same for the last interval. First one needs to feel easy but fast.
Finish with good warmdown
Easy jog. You can replace with other activities like cycling or swimming