The session
Total distance
7.34 km
Est. duration
~38:00
Structure
3 blocks(1 rep)
Phases
Warm-up
Work
Cool-down
Brisk walk · 5min
No pace
Run · 28min
No pace
Walk · 5min
No pace
How to run it
After a five-minute brisk walk, run for 28 minutes without stopping, then walk for five. Go slower than feels necessary; a walking break is fine if you need one.
What it's for
One unbroken run is the milestone the walks were building to. Keeping it slow is what makes it possible.
In this programme
Follow a programme to run it on a schedule, paced from your goal.