Week 5 breaks the mold — each of its three days is different, and this first one is three five-minute runs separated by three-minute walks, wrapped in the usual five-minute warmup and cooldown walks. It comes to 31:00, with 15 minutes of running, and it’s the springboard for the week’s 20-minute milestone.
You’ve run five minutes before; today you do it three times. Keep all three at the same easy effort — the third should feel like the first, just warmer. A thorough warmup walk matters more than ever this week. Resize the recoveries in the editor if three minutes is more or less than you need.
Substantially longer running intervals: three minutes, then five, twice through with walking recoveries. Run it three times this week with rest days between — endurance builds progressively.
Two longer running blocks today, eight minutes each. This session is a step towards your first 20-minute run on day 3.