Day 47 is 9 minutes running, 1 minute walking, 3 sets in total. Thirty minutes, 27 of them running, with just 3 minutes of walking. The run interval has grown by a minute from the week's first two sessions and the walk has been cut to one - both dials turned at once.
This is the most running any interval session has asked for so far. Twenty-seven minutes with two 1-minute breathers is, for all practical purposes, a 30-minute run with two brief pauses, and it lands a week before the 5K. The 9-minute pieces are long enough that pace must be honest from the first step, and the 1-minute walks are short enough that sets two and three begin with the heart rate still well up. This is the session that makes the final week's 30-minute run feel known.
Pick a pace you could hold for 30 minutes straight and hold it for all three pieces. Walk the minute with purpose and restart on time. Keep the stride short, the landings light, the shoulders relaxed and the breathing steady; if the breathing becomes ragged, ease the pace rather than the effort.
Twenty-seven minutes of running in a single session - the 5K is now a matter of removing two short walks.
Make it Harder: Walk only 30 seconds at each break and run the final 2 minutes of the third set at a stronger pace.
Make it Easier: Stretch each walk to 2 minutes and run the pieces at a slow, steady jog.
