The final week is here. Every week 9 session is the program’s full graduation run: a five-minute warmup walk, 30 minutes of continuous running, and a five-minute cooldown walk, totaling 40:00. Two more minutes per run than week 8 — and the longest sessions of the entire nine weeks.
Week 9 is three outings of this timer with rest days between, and the third is graduation. Start each one deliberately easy, patient through the middle, steady to the line — and save a little for a strong final minute on the last. Then stop, breathe, and recognize what you’ve built: a running habit, three sessions a week, from zero.