Couch To 5k Week 3

Congratulations on completing week 2 of your Couch to 5k journey! You're now well on your way to achieving your goal of running 5 kilometers (3.1 miles). This week, you'll continue to build on your progress by increasing the duration of your running intervals and reducing the duration of your walking intervals.

Here's a detailed breakdown of week 3:

Day 1: Warm up with 5 minutes of brisk walking. Then, run for 3 minutes, walk for 2 minutes. Repeat this sequence 4 times. Cool down with 5 minutes of easy walking.
Day 2: Rest.
Day 3: Warm up with 5 minutes of brisk walking. Then, run for 5 minutes, walk for 3 minutes. Repeat this sequence 3 times. Cool down with 5 minutes of easy walking.
Day 4: Rest.
Day 5: Warm up with 5 minutes of brisk walking. Then, run for 8 minutes, walk for 2 minutes. Repeat this sequence 2 times. Cool down with 5 minutes of easy walking.
Day 6: Rest.
Day 7: Warm up with 5 minutes of brisk walking. Then, run for 10 minutes, walk for 1 minute. Repeat this sequence 3 times. Cool down with 5 minutes of easy walking.

As you progress through week 3, you may find that the running intervals become easier and the walking intervals become shorter. This is a sign that you're making progress and your fitness is improving. Continue to listen to your body and take rest days when you need them.

Here are some additional tips for week 3:

Be sure to warm up before each run and cool down afterwards. This will help to prevent injuries and improve your performance.
If you find that a particular interval is too challenging, don't be afraid to shorten it or take a break. You can gradually increase the duration of your running intervals as you get stronger.
Stay hydrated by drinking plenty of water before, during, and after your runs.
Listen to your body and take rest days when you need them. It's important to avoid overtraining and give your body time to recover.

Remember, everyone progresses at their own pace. Don't compare yourself to others and focus on your own progress. With dedication and consistency, you'll be running 5 kilometers in no time!