| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 0:00-4:00 | 3-5 | 0 | Warmup |
| 4:00-4:30 | 6-9 | 0 | Sprint |
| 4:30-5:30 | 5-8 | 0 | Easy-to-moderate-pace run |
| 5:30-6:00 | 6-9 | 0 | Sprint |
| 6:00-7:00 | 5-8 | 0 | Easy-to-moderate-pace run |
| 7:00-7:30 | 6-9 | 0 | Sprint |
| 7:30-8:30 | 5-8 | 0 | Easy-to-moderate-pace run |
| 8:30-9:00 | 6-9 | 0 | Sprint |
| 9:00-10:00 | 5-8 | 0 | Easy-to-moderate-pace run |
| 10:00-10:30 | 6-9 | 0 | Sprint |
| 10:30-11:30 | 5-8 | 0 | Easy-to-moderate-pace run |
| 11:30-15:00 | 2.5-4 | 0 | Walking cooldown |