1) Warm up run : 4 km in 20 minutes. 2) Tempo running : 2000 m:7’20’’ 2000 m:7’14’’ 1200 m:4’18’’ 400 m:1’08’’ 3) Cooldown run : 2 km in 12 minutes. The weather is cold, but really nice to run with well-being ;-) Ronning Against Cancer's project 2014