Welcome to week 5 day 1 of the virtual running mate 5K programme.

You are now officially over the half way mark, well done.

This week we are going to continue breaking more barriers as we take your body through double digit running times.

Our session today will consist of a mixed set of, a 5 minute run with a 2 minute recovery followed by a 15 minute run with a 4 minute recovery.

You will then finish off the session with another 5 minute run followed by a 3 minute recovery.

The whole session should last about 40 minutes.