Week 2 lengthens the work: after the five-minute warmup walk you’ll run six 90-second intervals, each followed by a two-minute walk, before the five-minute cooldown — 29:00 in all. It’s the second step of the nine-week build, trading week 1’s eight short runs for six slightly longer ones.
You’ll run this same session three times across the week, with rest days between. Ninety seconds is long enough that starting too fast will catch up with you, so begin each run a touch slower than feels natural and hold it. The two-minute walks give you generous recovery — and every interval is adjustable in the editor if the jump feels steep.
Eight 60-second runs with 90-second walking recoveries, run three times this week with rest days between. Start gently — the goal is just to finish.
A longer continuous run lands in week three: 90 seconds, then three minutes, twice through with walking recoveries. Three sessions this week with rest days between — trust the build-up.