Start the session with 20 minutes jogging at a pace where breathing is easy.
Continue with 5 minutes of GPP and 4 accelerations to gradually complete the warm-up.
1 minute: run at 98% MAS,
2 minutes: run at 95% MAS,
3 minutes: run at 92% MAS,
4 minutes: run at 90% MAS
Recover for half of exercise time.
That makes a total of 16 minutes of exercise.
Complete the session with 10 minutes of easy exercises to cool down.