Here’s the workout for you, a nice middle-distance “bounce-back” workout.  Please note that “rest” indicates a jog (not a walk or stand)… 10 min warm-up 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval 10 min warm-down