Welcome to week 6 day 1 of the Virtual Running Mate, 5K programme.

This week will see us do simpler sets, as you will start running longer. We will make use of days 2 and 3 to slowly build up the time you are on your feet, running non stop.

Today’s session will consist of a 25 minute run followed by a 3 minute walking recovery interval.

This will be followed by a 5 minute run and a 3 minute walking recovery interval.

In Day 2 and 3 we will increase the longer of these runs, so it is important that these are completed.

The whole session should last about 40 minutes.

Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp