Today, you will walk for about 55 minutes alternating between endurance and speed exercises.
Go for a 20-minute warm-up on flat terrain. Then find some hilly terrain with a gradient of at least 3% (e.g. a bridge)
10 circuits on this slope while going slowly on the uphill sections and very fast on the downhill sections.
Then finish with 25 minutes of walking at 6 km/h.
You will exercise your speed and your cardio fitness. This session will do a lot to help you improve.
Have a good session!