Overall easy run, but with some faster segments.
1-5km - gradual progression from warmup into easy pace
5-15km easy pace with occasional segments or effort (fartlek)
15-17.7 - gradual slowing of the pace from easy into cool down
post run - continue walking to bring the heart rate right down.
post run (2) - stretching. focusing on hamstrings/calves and REHYDRATION!!