The last jog of Week 1: 25 minutes in total, stops allowed, with the jogging minutes added up as before. The card has grown by five minutes per session all week - 15, 20, now 25 - and this is the longest continuous effort the program has asked for so far. Spread it over whatever pattern of jogging and pausing gets you to the number.
Three jogs and three floor sessions into the program, the pieces are starting to talk to each other. The calves you raised on Day 4 are doing their job on every stride; the plank work is keeping your trunk quiet. Twenty-five minutes is also long enough that pacing starts to matter: a jog that feels too easy for the first five minutes is usually the right speed for the last five. Settle into it early and the end of the session looks after itself.
Start slower than feels necessary and let the pace find you. Keep the shoulders down and the hands relaxed, as if carrying something fragile. If you take pauses, make them brief - a minute of walking brings the breathing down without letting the legs cool - and resume at the same easy speed rather than trying to make up for lost time.
Week 1's longest jog, and the final warm-up before the program asks you to stop stopping.
Make it Harder: Leave it alone - the one thing this day needs from you is twenty-five easy minutes, not a faster version of them.
Make it Easier: Walk for a full minute after every four minutes of jogging and count only the jogging toward the total.
