Week 6
Complete 3 x 35 minute sessions. Begin with a 5 minute warm up. Then alternate between an 8 minute jog/run and 3 minute brisk walk repeated twice. Finish with a 5 minute cool down.
Remember these sessions are supposed to challenge you so don't feel overwhelmed if you're struggling. Just focus on small improvements every time.
Week 7
Complete 3 x 35 minute sessions. Begin with a 5 minute warm up. Then alternate between a 10 minute jog/run and 2 minute brisk walk repeated twice. Finish with a 5 minute cool down.
Week 8
Complete 3 x 40 minute sessions. Begin with a 5 minute warm up. Then alternate between a 12 minute jog/run and 2 minute break repeated twice. Finish with a 5 minute cool down.
Week 9
Complete 3 x 30 minute sessions. Begin with a 5 minute warm up. Then a 20 minute jog/run with no breaks. Finish with a 5 minute cool down.
Week 10
The last week! This week you'll be giving a 5km run a go at the end the week.
For your first 2 sessions of the week begin with a 5 minute warm up and then a 25 minute jog/run with no break. Finish with a 5 minute cool down.
For your final session of the week begin with a 5 minute warm up and then use an app to track your 5km jog/run. You can do this!
This will be your 30th run in just 10 weeks and no doubt you've made huge progress over the course of the program. Well done!