5 Minutes Warm up: Start with slow pace gradually increasing each minute
2 Minutes moderate: Increase speed higher to moderate pace
5 Minutes Increase: Increase speed every 30 seconds
2 Minute Jog: jog moderate base
2 Minutes Increase:increase speed higher every 30 seconds
1 Minutes sprint: Increase speed to running at slightly uncomfortable pace
2 Minutes decrease: Decrease speed every 30 seconds
1 Minute Sprint: Increase incline to 1-3% and raise speed to slightly uncomfortable pace
2 Minutes decrease: Decrease speed every 30 seconds
1 Minutes Sprint: Full sprint with 1-3% incline
2 Minutes jog: jog moderate pace
5 minutes: Cool down from moderate pace to slow then walk
Total Workout Time: 30 minutes