Week six opens at 7 minutes: 7 minutes running, 2 minutes walking, 2 sets in total. Eighteen minutes, 14 of them running, two pieces, one walk. Seven minutes was the long-day interval back on Day 14; now it is the week's opening unit.
Each week's first session is the lightest run of that week, and that is still true here even though the total running now exceeds what most of week two's sessions asked for. The 7-minute piece is long enough to settle properly into pace and short enough to stay relaxed throughout. Two of them with a 2-minute walk should feel controlled after last Sunday's 20 minutes of running, which is the intended feeling: introduce the interval easy, repeat it harder later in the week.
Find pace early and hold it. Upper body tall and loose, arms swinging straight from the shoulders, feet landing quickly and lightly under the hips. Walk the 2 minutes with energy and begin the second piece without delay.
Seven minutes was a long run three weeks ago - now it opens the week.
Make it Harder: Run the last 2 minutes of each 7-minute piece at a stronger pace.
Make it Easier: Take a 3-minute walk between the two runs and keep both at an easy jog.
