Here it is: the 20-minute run. Week 5’s final day is just three intervals — a five-minute warmup walk, 20 unbroken minutes of running, and a five-minute cooldown walk, 30:00 altogether. It’s the program’s first continuous run and its biggest psychological milestone.
Go out slower than you think you should and let the first ten minutes feel almost too easy — the second ten is where that restraint becomes a finish. Days 1 and 2 already banked the fitness; today cashes it in. Music or a podcast helps the minutes move. However it goes, you’re no longer a person who runs in fragments. Lengthen the warmup walk in the editor if you like a longer ramp-in.