First find yourself a pyramid…joke!
Start with a steady warm up, I would suggest 15 minutes in cold weather, however, if you are still cold run for a little longer.
Pyramid with equal effort and recovery.
1 minute effort
1 minute recovery
2 minutes effort
2 minutes recovery
3 minutes effort
3 minutes recovery
4 minutes effort
4 minutes recovery
Then come back down from 4 minutes back to 1 minute.
This will be 32 minutes in all.
After this do your warm down thinking about perfect form – pelvis tilted under you ( think bucket of water),open chest, lifting up feet, head up so chest is open. Good luck all,