Warm Up

Before your begin the training you need to warm your body up, and prepare it for exercise. Warming up is very important as it helps prevent injuries. 1. Start by jogging at a slow pace for 5 minutes. 2. Performs some stretches for 5 minutes, paying particular attention to your calfs, hamstrings, ancles and buttocks. But don't forget to give your upper body a stretch too. 3. Slow jog for another 5 minutes.

Interval Training
Now the high intensity exercise begins. For each of the sprints try and run at 80% of your maximum capacity. This does not need to be an exact pace, but run at sprint speed whilst also knowing that you could run a little faster if you were being chased by an angry bull. Keep your breathing at a regular pace with you are running. Many people find it helpful to breath in over two steps and breath out over the next two steps, this way you will run four paces per breath. 4. Sprint at your 80% pace for 30 breaths or 120 paces. 5. Jog at a slow to medium pace until you have recovered your breath, which should be after about 3 minutes. 6. Repeat the sprint and jog cycle three times.

Warm Down
7. Jog for a further 3 minutes. 8. Stretch your muscles again for 5-10 minutes.