Week seven closes with 15 minutes running, 1 minute walking, 2 sets in total. Thirty-two minutes, 30 of them running, with a single minute of walking in the middle. It is the most running in any session so far, and the 1-minute walk is there to be used, not stretched.
Thirty minutes of running is the 5K's target time, and today you cover it with one short break. The first 15 minutes should feel steady and controlled - you ran 25 without stopping a week ago. The minute of walking barely lowers the heart rate, so the second 15 begins almost as a continuation of the first. By the end, you have spent 32 minutes moving and 30 of them running, which is everything next week's final run asks for, minus 60 seconds of walking.
Run the first 15 at the pace you intend to run the 5K, and not faster. Walk the single minute briskly, breathing deeply, and start the second piece without hesitation. Keep the stride short and the cadence quick, the shoulders loose and the hands soft, and stay relaxed through the final minutes.
Thirty minutes of running with one minute of walking - the 5K is already here, in all but the single break.
Make it Harder: Run the last 5 minutes of the second set at a stronger pace, finishing with everything still in order.
Make it Easier: Take a 2-minute walk instead of 1 and add a 1-minute walk at the midpoint of the second 15-minute piece.
