Run a 5K in 8 weeks - Week 4 day 1

This is the big one. We are going to take advantage of all the great progress you have made over the last three weeks, and push your body a bit more.
This weeks mixed set will consist of 3 minute runs, with 3 minute recoveries, Alternated with an 8 minute run and 5 minute recovery.
The great news is, because the running intervals are longer we will only repeat the set twice.

You should start to feel your breathing getting better, and a marked improvement in your body’s ability to sustain the running demands you are asking of it.
Today’s session will consist of a mixed set of a 3 minute run with 3 minute recovery interval. Followed by an 8 minute run with 5 minute recovery interval. We will repeat this twice.