Today you start your 5k training with the Doctor. You'll be mostly walking around Abel, with some 15-second jogging sprints.

Each week, all three workouts will be the same. So today you'll again be mostly walking, with 15-second jogging sprints. You'll still be around Abel Township, but you might have some company.

Final week one workout - just this one today and you'll be moving on to a new workout next week. 15-second sprints, walking, free-form run. You know the drill.

This mission introduces heel lifts. If you're not familiar with this exercise, see the guide picture below for instructions. New workout today. You'll be increasing your sprints to 30-seconds, as well as doing some heel-lifts. You'll be staying in Abel today.

Same workout as last time - remember to check how to do the heel-lifts if you're not sure. As you're getting fitter, the Doctor might agree to a workout outside Abel.

Final workout of week two - you're nearly 25% done. This time, Janine's got a special assignment for you.

This mission introduces knee lifts. If you're not familiar with this exercise, see the guide picture below for instructions. New workout today, and a new person to meet. You'll be running for one minute without stopping, and doing some knee-lifts.

Second time doing this workout of one-minute sprints and knee-lifts. And Runner 10's here to ask for your help.

Last workout of this week - you'll be changing it up again next week! Janine has an important job for you today. Your training will take you through dangerous territory; be careful.

An old friend's back, and there's a brand new workout for you. This week you'll be doing more free-form running, more knee-lifts, some changes from fast to slow walking and back again, and some walk/run drills. You'll finish with a 15 minute free-form run. It's all change!

The same workout as last time, with slow walk/fast walk/run drills, knee-lifts and lots of free-form running. You'll have a companion on your run today.

There's an emergency. You'll be doing your usual workout today, but... we really need you at the top of your game, Runner Five. This is serious.

A new week, a new workout. The Doctor will be talking you through it today: there'll be free-form running, heel-lifts and walk/run drills.You'll finish with two ten-minute free-form runs with five minutes recovery in between.

As usual, this is the same workout as last time. And Sam's here to give you your special assignment for the day - a journey to a small settlement.

Last of this week of workouts, and Runner 4 has a top-secret mission for you.

This mission introduces half squats. If you're not familiar with this exercise, see the guide picture below for instructions. A new workout today, so just a simple run around Abel. You'll do a 10-minute free-form run, some half-squats, then three seven-minute free-form runs with two minutes for stretching between each run. Try to save some juice in your tank for the third run, and finish strong.

A dull workout today, Sam and the Doctor are sorry. Nothing interesting is likely to happen.

Last of this week's workouts, and Runner Six wants to have a word with you.

This mission introduces skipping. If you're not familiar with this exercise, see the guide picture below for instructions. Sam's got some news, and there's a new workout today - ten minute warmup, free-form running and some skipping. Try to run as much as you can in the free-form runs.

You'll be training with Runner 4 today - the same workout as last time, with a run to the fuel dump.

The last of these workouts - and next week will be your final week of training! Runner Seven will be going out with you today to assess your fitness to become a full Abel Township Runner.

Final week of training. This is where it all comes together, Runner Five. You'll be doing free-form runs, with breaks for stretching. Run as much as you possibly can. And trust yourself: you've done the work, you can do this.

A new workout today, just to get you extra-prepared for the 5k run at the end of the week. Free-form runs, with breaks. You can do it.

This is it. What you've been training for. Five kilometres, you and the zombies. You can do it, Runner Five. We're counting on you.