5k+ by David Hewitt

Walk: 5mins 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 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 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 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 walk; 5 min warm-up run; THREE interval runs comprising a 7 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 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 walk; 5 min warm-up run; THREE interval runs comprising a 7 min tempo run followed by a 1 min recovery run; finishing with a 5 min cool-down walk. Times called out every minute during the warm-up run and in each of the seven minute tempo runs.

5 min warm up walk; Set distance run of around 3 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 walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; finishing with a 5 min cool-down walk.

5 min warm up walk; set distance run of around 3 miles (or 36 mins whichever comes first!). [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]; 5 min cool down walk

5 min warm-up walk;

5 min warm-up walk; 5 min warm-up run; THREE interval runs comprising a 6 min tempo run followed by a 2 min recovery run; 5 min cool-down walk

5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your running time over the set distance]; 5 min cool down walk

5 min warm-up walk; 30 min run including a 5 min warm-up run [Remaining time called out each minute and then more frequently after 20mins]; 5 min cool-down run

5 min warm-up walk; 5 min warm-up run; four interval runs comprising a 5 min tempo run followed by a 1½ min recovery run; 5 min cool-down walk

5 min warm up walk; Set distance run of around 2.5 miles [Call outs every minute up to 20 minutes, thereafter every half minute so you can gauge your running time over the set distance]; 5 min cool down walk

5 min warm-up walk; 30 min run including a 5 min warm-up run [Remaining time called out each minute and then more frequently after 20mins]; 5 min cool-down run

5 min warm-up walk

5 min warm-up walk

5 min warm up walk

5 min warm-up walk

5 min warm up walk

5 min warm up walk

5 min warm-up walk

5 min warm up walk

5 min warm up walk

A five minute warm-up walk.

5 minute warm-up walk

5 min warm up walk

5 min warm-up walk

5 min warm-up walk

Explanation about why I've put this podcast series together.