Run With Me!:) Week 7 Session 1

Ok!  Here we go for this week.  It changes a bit here and splits for those who wish to continue with the Shorter run sequences and those who wish to run longer periods.
Its your body, so please listen to it.  You will know if you are ready to progress to longer runs.
It will remain split for the last 7 weeks.  The second option will prepare you to complete a 10 K by doing a combination of walking and running, instead of primarily running.  The key is for you to feel comfortable throughout the program.

Breakdown for Tomorrow's Run
Option 1
Time: 54 minutes or 5K distance
Warm Up: Walk slow and Easy 5 minutes
Run: 10 minutes Walk: 1 minute
Repeat run/walk segment 4 times or 5 K distance
Cool Down:  Walk Slow and Easy 5 minutes
Stretch: 5-10 minutes

Option 2
Time: 52 minutes or 5K Distance
Warm Up: Walk Slow and Easy 5 Minutes
Run: 6 minutes  Walk:: 1 minute
Repeat run/walk segment 6 times or over 5 K Distance
Cool Down:  Walk slow and Easy 5 minutes
Stretch: 5-10 minutes