Twenty-eight minutes is the assignment for all of week 8: a five-minute warmup walk, 28 minutes of continuous running, and a five-minute cooldown walk — 38:00 total. It’s a three-minute step up from week 7, two short steps from the program’s 30-minute finale.
You’ll run this session three times across the week, rest days between. Three extra minutes is small on paper and mostly mental in practice — treat minutes 25 to 28 as a bonus lap on legs that already know the job. With the distance no longer novel, give your attention to breathing and posture: tall spine, low shoulders, smooth exhales. The warmup and cooldown are adjustable in the editor, as ever.
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.
The final week: 30 minutes of continuous running, three times with rest days between. Settle into your own pace — you’ve built up to this.