The session
Total distance
6.94 km
Est. duration
~36:00
Structure
3 blocks(2 reps)
Phases
Warm-up
Work
Cool-down
Brisk walk · 5min
No pace
2 x 10min (3min Walk)
No pace
Walk · 5min
No pace
How to run it
After a five-minute brisk walk, alternate 10 min of gentle running with 3 min of walking, 2 times, then walk for five minutes to finish. Run slowly enough to talk. You'll hear when to run and when to walk.
What it's for
Running a little at a time, with walks between, lets your heart, lungs, bones and tendons adapt together. The walks are part of the training, not a failure to run.
In this programme
Follow a programme to run it on a schedule, paced from your goal.