Just so we have a record of the entire running programme, here it is in case you need to refer to it:
Week 1 Day 1
The runs this week start with a 5 minute warm-up walk. This is followed by 8 repetitions of 60sec running, and 90sec brisk walking. Finally, finish with a gentle 5min cool-down walk.
Week 1 Day 2
The runs this week start with a 5 minute warm-up walk. This is followed by 8 repetitions of 60sec running, and 90sec brisk walking. Finally, finish with a gentle 5min cool-down walk.
Week 1 Day 3
The runs this week start with a 5 minute warm-up walk. This is followed by 8 repetitions of 60sec running, and 90sec brisk walking. Finally, finish with a gentle 5min cool-down walk.
Week 2 Day 1
The runs this week start with a 5 minute warm-up walk. This is followed by 6 repetitions of 90sec running, and by 2min brisk walking. Finally, finish with a gentle 5min cool-down walk.
Week 2 Day 2
The runs this week start with a 5 minute warm-up walk. This is followed by 6 repetitions of 90sec running, and by 2min brisk walking. Finally, finish with a gentle 5min cool-down walk.
Week 2 Day 3
The runs this week start with a 5 minute warm-up walk. This is followed by 6 repetitions of 90sec running, and by 2min brisk walking. Finally, finish with a gentle 5min cool-down walk.
Week 3 Day 1
The runs this week start with a 5 minute warm-up walk. This is followed by 90sec running, then 90sec walking; 3min running, and 3min walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.
Week 3 Day 2
The runs this week start with a 5 minute warm-up walk. This is followed by 90sec running, then 90sec walking; 3min running, and 3min walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.
Week 3 Day 3
The runs this week start with a 5 minute warm-up walk. This is followed by 90sec running, then 90sec walking; 3min running, and 3min walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.
Week 4 Day 1
The runs this week start with a 5 minute warm-up walk. This is followed by 3min running, then 90sec walking; 5min running, and 2m30s walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.
Week 4 Day 2
The runs this week start with a 5 minute warm-up walk. This is followed by 3min running, then 90sec walking; 5min running, and 2m30s walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.
Week 4 Day 3
The runs this week start with a 5 minute warm-up walk. This is followed by 3min running, then 90sec walking; 5min running, and 2m30s walking. Both are repeated a second time. Finally, finish with a gentle 5min cool-down walk.
Week 5 Day 1
The runs this week all start with a 5 minute warm-up walk. Day 1 follows with 5min running, then 3min walking. This is repeated 3 times. Finally, finish with a gentle 5min cool-down walk.
Week 5 Day 2
The runs this week all start with a 5 minute warm-up walk. Day 2 follows with two 8min runs, separated with a 5min walk. Finally, finish with a gentle 5min cool-down walk.
Week 5 Day 3
The runs this week all start with a 5 minute warm-up walk. Day 3 follows with single 20min run. Don't be put off, you've been preparing for this for 5 weeks, just keep a steady pace, and keep going. Finally, finish with a gentle 5min cool-down walk.
Week 6 Day 1
The runs this week all start with a 5 minute warm-up walk. Day 1 follows with 5min running, then 3min walking; 8mins running and 3min walking; then 5min running. Finally, finish with a gentle 5min cool-down walk.
Week 6 Day 2
The runs this week all start with a 5 minute warm-up walk. Day 2 follows with two 10min runs, separated with a 3min walk. Finally, finish with a gentle 5min cool-down walk.
Week 6 Day 3
The runs this week all start with a 5 minute warm-up walk. Day 3 follows with a single 22min run. Again, keep a steady pace. Finally, finish with a gentle 5min cool-down walk.
Week 7 Day 1
After your 5min warm-up, run for 25mins, then finish with a 5min cool-down.
Week 7 Day 2
After your 5min warm-up, run for 25mins, then finish with a 5min cool-down.
Week 7 Day 3
After your 5min warm-up, run for 25mins, then finish with a 5min cool-down.
Week 8 Day 1
After your 5min warm-up, run for 28mins, then finish with a 5min cool-down.
Week 8 Day 2
After your 5min warm-up, run for 28mins, then finish with a 5min cool-down.
Week 8 Day 3
After your 5min warm-up, run for 28mins, then finish with a 5min cool-down.
Week 9 Day 1
After your 5min warm-up, run for 30mins, then finish with a 5min cool-down.
Week 9 Day 2
After your 5min warm-up, run for 30mins, then finish with a 5min cool-down.
Week 9 Day 3
After your 5min warm-up, run for 30mins, then finish with a 5min cool-down. Congratulations on completing the 9 week program - treat yourself to a lollipop!