| Minutes | Pace |
| 0:00-10:00 | Warm-up jog; 5.0 MPH. |
| 10:00-10:20 | Sprint at 7.5 MPH. |
| 10:20-11:20 | Jog at 5.0 MPH. |
| 11:20-14:00 | Repeat minutes 10:00-11:20 twice. |
| 14:00-17:00 | Jog at 5.0 MPH. |
| 17:00-27:00 | Run at 6.5 MPH. |
| 27:00-31:00 | Jog at 5.0 MPH. |
| 31:00-35:00 | Run at 6.5 MPH. |
| 35:00-39:00 | Jog at 5.0 MPH. |
| 39:00-55:00 | Repeat minutes 31:00-39:00 twice. |
| 55:00-60:00 | Gradually slow pace to cool down at jog/walk. |
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