Week 6 closes with a second major milestone: 25 minutes of continuous running, framed by a five-minute warmup walk and a five-minute cooldown walk for 35:00 total. Three intervals, no breaks — five minutes longer than the week 5 run, and the shape every remaining session in the program will follow.
Everything so far — the intervals, the restarts, the 20-minute run — was built for this. Settle in early, stay patient through the middle, and remind yourself in minute 20 that you’ve been here before; the last five minutes are new ground, taken one at a time. As always, the session is yours to tune in the editor.
Two ten-minute blocks today. It’s a challenging session — but look at the progress you’ve already made.
The whole week focuses on building endurance: a 25-minute continuous run, completed three times with rest days between. Running with a friend can keep motivation high.