Welcome to today's run. Get ready for a warm up, followed by a 1km run. Rest for 1 minute then get into a 500m run, 500m fast run, 30 seconds rest. Repeat this 4 times then cool down with a 1km jog. Are you ready? Let's do it!

You can use the tracker to time your run. Once your run is complete, you'll be able to enter your distance and time which will be logged on your progress page!