moderate walking pace

(17-20 minute mile)

fast walking pace

(13-16 minute mile)

fast walking pace

(13-16 minute mile)

jog for 5 minutes;

walk at fast pace 5 minutes;

repeat twice

jog 10 minutes;

walk fast pace 5 minutes;

repeat once

jog 15 minutes;

walk fast pace 5 minutes;

repeat once

jog 20 minutes;

walk fast pace 5 minutes;

repeat once

jog 25 minutes;

walk fast pace 5 minutes