Welcome to week 7 day 2 of the Virtual Running Mate 5K programme. Today’s session will consist of a 35 minute run on a 5km route with a 3 minute recovery, you will then be required to run to the end of the 5k route in however long it takes you to get to the end. The duration of the whole session will depend on the pace at which you are running, but you should expect to complete it in 45 minutes or less. Don’t worry if it take you longer. The whole idea is to get you running 5Km by week 8. If you feel adventurous and have felt good during the runs you completed last week feel free to run the complete 5k loop without stopping you may have to drop the pace a little bit. This session will guide those running with one walking interval. 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