Stretch for 10 minutes
Make sure that you are stretching your arms and legs really well. You want your muscles to feel loose.
The link to this video shows a good example of stretches and different ways to warm up your legs and your arms before you begin running.
Then you will run for 15 minutes run with walk for 3 minutes and run for 15 more minutes. You will do this for as long as you feel comfortable.
Next you will run 5-8 short sprints. Find an area that is relatively flat in and sprint for around 40 meters.
Finally you will have a cool down where you will stretch your muscles out. This stretch looks like what you did at the beginning of your workout.
Make sure that you are drinking plenty of water. We don't want anyone to get dehydrated.