You have made it to week 3 of the Couch to 5K training program. Can I get a woot woot! Do you have the discipline and commitment to stick with it through this week?
Week 1- Days 1, 2 and 3
Brisk warm-up walk of five minutes. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2- Days 1,2 and 3
Brisk warm-up walk of five minutes. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 3- Days 1, 2 and 3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
What up? They want me to run for 3 minutes straight….twice? 90 seconds I can do, but 3 minutes?!!!!
Are those thoughts running through your head? Yes?
Too bad. Yes, we do want you to run 3 minutes, twice. You can do it. You really can. Pick a really good song for that segment and run the whole song. Or, tell yourself you will run until you reach *that* mailbox and then when you reach that mailbox, tell yourself to keep going to the tree over there and so on until three minutes has passed. Slow your pace down if you need to. Chant *I think I can I think I can I think I can*, just like the Little Engine That Could.
Because you CAN and you WILL.
Now get out there and run but first, tell me how you are doing!