After the 20-minute triumph, week 6 opens by returning to intervals: a five-minute warmup walk, a five-minute run, a three-minute walk, an eight-minute run, another three-minute walk, a final five-minute run, and a five-minute cooldown. Total: 34:00, with 18 minutes of running split across three blocks.
It can feel like a step backwards — it isn’t. Restarting on tired legs is its own skill, and the eight-minute middle block keeps the week honest while your body absorbs the milestone. Concentrate on dropping straight back into rhythm after each walk: steady breathing, easy cadence. Trim the recoveries in the editor if you want a stiffer challenge.