30-min running training Walk briskly for 5 minutes Run at the pace obtained in the test for 4 minutes, then walk for 2 minutes. Repeat running and walking alternately for 20 minutes. Finally, walk briskly for 5 minutes  

30-min running training Walk briskly for 5 minutes Run at the pace obtained in the test for 4 minutes, then walk for 2 minutes. Repeat running and walking alternately for 20 minutes. Finally, walk briskly for 5 minutes