|5||Brisk five-minute warmup walk, then:||Brisk five-minute warmup walk, then:||Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.|
There was a two day gap in between day two and three. I figured I needed a bit of recoup time between days two and three, just like I used to do in between tempo/fast runs and long runs when I did runnersworld.com programs. It's four more weeks for me now, and then to take the time for a 5k. I figure it will be about 40 mins, but then again who knows. It's good enough for having sat on my ass for more than a year.