Week 4 of your 10k training programme

For those following the weekly programme, we are now on Week 4. This week you need to do a 5 minute warm up walk, then run for 3 minutes, walk for 90 seconds, run for 5 minutes, walk for 2.5 minutes, run for 3 minutes, walk for 90 seconds and then run for 5 minutes. It should take 31 minutes and then you’re done! Do that 3 times this week!