5K‪+‬ David Hewitt

Walk: 5mins with explanation

48 minute run countdown every minute

Cool down: 5min walk with explanation

5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;

Finishing with a 5 min cool-down walk.

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 8 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk.

5 min warm up walk; Set distance run of around 3.25 miles. [Call outs every minute up to 25 minutes, thereafter every half minute up to 36 minutes so you can gauge your running time over the set distance]; Finishing with a 5 min cool-down walk.

5 min warm-up walk;

5 min warm-up run;

FIVE INTERVAL runs each one comprising a 4 min tempo run followed by a 1 min recovery run;

Finishing with a 5 min cool-down walk.