800m Jog 1 min rest

2*400 1 min rest between intervals

600m Jog 1min rest

2*300 1 min rest between intervals

400m Jog 1min rest

2*200 1 min rest between intervals

200m Jog 1min rest

2*100 1 min rest between intervals

OR

600m Jog 1min rest

2*300 1 min rest between intervals

400m Jog 1min rest

2*200 1 min rest between intervals

200m Jog 1min rest

2*100 1 min rest between intervals