Two eight-minute runs make up week 5’s middle session: a five-minute warmup walk, eight minutes of running, a full five-minute recovery walk, eight more minutes of running, and a five-minute cooldown. That’s 31:00 total and 16 minutes of running — your longest single blocks so far.
Day 2 stretches the blocks day 1 built. Eight minutes rewards patience: settle within the first minute into a pace you could chat at, and let the time pass rather than chasing it. This is the dress rehearsal for day 3’s 20-minute run — prove to yourself you can stay relaxed. The five-minute walk between blocks can be trimmed in the editor once you don’t need all of it.
Past the halfway point: three five-minute runs with three-minute walking recoveries. Warm up properly to keep injuries away and prepare for the bigger efforts ahead.
A milestone session: 20 minutes of continuous running. Music or a podcast can help you stay focused and motivated.