Walk: 5mins with explanation

48 minute run countdown every minute

Cool down: 5min walk with explanation

5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.

5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.

5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;

The FIRST segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;

The FIFTH segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.

5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

A pyramid run (more accurately an Ayers Rock Profile run) with FIVE segments;

The FIRST segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

Then THREE SEGMENTS EACH COMPRISING a 4 min tempo run followed by a 1 min recovery run;

The FIFTH segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk. Times called out every minute during the warm-up run and in each of the seven minute tempo runs.

5 min warm up walk; Set distance run of around 3 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

A pyramid run with FIVE segments;

The FIRST segment will  comprise a 2 min tempo run followed by a 3 min recovery run;

The SECOND segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

The THIRD segment will  comprise a 4 min tempo run followed by a 1 min recovery run;

The FOURTH segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

The FIFTH segment will  comprise a 2 min tempo run followed by a 3 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; finishing with a 5 min cool-down walk.

5 min warm up walk; set distance run of around 3 miles (or 36 mins whichever comes first!). [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; 5 min cool down walk

5 min warm-up walk;

5 min warm-up run;

A pyramid run with FIVE segments;

The FIRST segment will  comprise a 2 min tempo run followed by a 3 min recovery run;

The SECOND segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

The THIRD segment will  comprise a 4 min tempo run followed by a 1 min recovery run;

The FOURTH segment will  comprise a 3 min tempo run followed by a 2 min recovery run;

The FIFTH segment will  comprise a 2 min tempo run followed by a 3 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; 5 min cool-down walk

5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your running time over the set distance]; 5 min cool down walk