Day 33 is 6 minutes running, 1 minute walking, 3 sets in total - 21 minutes, 18 running, 3 walking. Same run as the last two interval days, half the recovery, exactly on schedule.
A 1-minute walk after 6 minutes of running is a short pause in what is effectively a 21-minute run. The second and third sets begin with the heart rate well up, and the session demands that you begin them anyway. This is preparation for Sunday's 10-minute pieces and for the 25-minute continuous run at the end of next week - every one of these short-recovery sessions extends how long you can keep going once you are already working hard.
Keep the pace conservative enough that the third set is the same speed as the first. Use the minute of walking well - deep breaths, relaxed shoulders, quick recovery - and start each run on time. Short quick steps, light landings, eyes ahead.
With only three walking minutes in it, this session is close enough to continuous that the body barely notices the difference.
Make it Harder: Shorten the walks to 30 seconds and hold the same pace across all three runs.
Make it Easier: Extend the walks to 90 seconds and run the pieces at the slowest pace that still feels like running.
