The session
Total distance
5.34 km
Est. duration
~28:00
Structure
6 blocks(4 reps)
Phases
Warm-up
Work
Cool-down
Brisk walk · 5min
No pace
Run · 90s
No pace
Walk · 90s
Run · 3min
No pace
Walk · 3min
Run · 90s
No pace
Walk · 90s
Run · 3min
No pace
Walk · 3min
Walk · 5min
No pace
How to run it
After a five-minute brisk walk, run 90s, 3 min, 90s, 3 min, walking between each, then walk for five minutes to finish. Run slowly enough to talk; the longer runs are the point.
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.