Block 2: Weeks 5-8
We are Stepping Things Up
By now, you’ve hopefully settled into a routine that fits well with your work, family, and other commitments. If you’ve been following the plan consistently, you’re ready to move forward with the next four week’s progression. But if life got in the way or you feel like you need more time, that’s completely okay! Please check in with us—we’re here to support you. Let us know about any challenges, and we’ll happily adjust your training to fit your needs.
You’re now nearing the halfway point of the clinic—congratulations on making it this far! Hopefully, you’ve been tracking your runs over the past few weeks. Take a moment to look back and notice how far you’ve come.
- How does the first minute of running feel now compared to when you started?
- Are you breathing easier?
- Feeling more in control and running more smoothly?
- Gaining confidence?
Your body is adapting and becoming more efficient with every run. That’s progress in motion.
Your run intervals will increase to 3, 4, 5 and then 6 minutes, with 1-minute walk breaks. Your total time running will range between 12 and 30 minutes. If you look at the big picture, your total running time is still in the same range as previous weeks. The key difference? We’re shifting the balance—extending your continuous running time while keeping the walk breaks the same. This gradual progression is exactly what helps build endurance and confidence in your running.
The Training Plan
| WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 (optional) |
|---|---|---|---|---|
| 5 | 4 x 3′ Run / 1′ Walk | 5 x 3′ Run / 1′ Walk | 6 x 3′ Run / 1′ Walk | 4 x 3′ Run / 1′ Walk |
| 6 | 3 x 4′ Run / 1′ Walk | 4 x 4′ Run / 1′ Walk | 5 x 4′ Run / 1′ Walk | 6 x 4′ Run / 1′ Walk |
| 7 | 4 x 5′ Run / 1′ Walk | 5 x 5′ Run / 1′ Walk | 6 x 5′ Run / 1′ Walk | 6 x 5′ Run / 1′ Walk |
| 8 | 3 x 6′ Run / 1′ Walk | 4 x 6′ Run / 1′ Walk | 5 x 6′ Run / 1′ Walk | 5 x 6′ Run / 1′ Walk |
Notes
- 3 × 1′ Run / 1′ Walk means running for 1 minute, walking for 1 minute, and repeating 3 times.
- Start and end each workout with a 5-minute brisk walk.
- Based on how you feel during and after each session:
- Repeat the same workout,
- Move back to an earlier workout,
- Or skip a workout if needed.
- Aim to run 3–4 times per week (max 6). Running on consecutive days is okay, but avoid more than 2 days in a row right now. If you want to stay active on non-running days, consider cross-training (cycling, swimming, strength work, etc.).