In Week 3, our Couch to 10K training plan once again consists of three sessions which should be spread throughout your week. Although not essential, it is recommended that they are completed in the order shown, with the longer session done at the weekend or another day which isn’t a working day for you.
There is a logic to the way the sessions progress, which will become more apparent as the weeks go by. Fitness develops better when harder training sessions are alternated with easier ones. This is so your body has adequate opportunity to recover, while also getting used to regular aerobic exercise.
Week 3 Recommended Training Sessions
- SESSION 1
Warm up
5 minute brisk walking
Main session
Run 2 minutes, walk 2 mins: twice
Run 3 minutes, walk 2 minutes: four times
Total running time = 16 minutes
Cool down
5 minutes walking, gradually reducing pace
Total time
36 minutes
- SESSION 2
Warm up
5 minute brisk walking
Main session
Run 2 minutes, walk 2 mins: twice
Run 3 minutes, walk 2 minutes: three times
Total running time = 13 minutes
Cool down
5 minutes walking, gradually reducing pace
Total time
31 minutes
- SESSION 3
Warm up
10 minute brisk walking
Main session
Run 3 minutes, walk 2 mins: four times
Run 5 minutes
Total running time = 19 minutes
Cool down
10 minutes walking, gradually reducing pace
Total time
48 minutes
If you are on track with the training programme, the temptation to add more sessions may creep in, as you may think that doing more will get you fitter quicker. We recommend that you only do this if you feel completely recovered from your last session, and then it may be better to do some kind of cross-training (e.g. cycling, swimming) rather than more running.
Rest is actually a critical part of the training process, as your body needs time between bouts of exercise to recover, and it is during this time that it adapts to becoming stronger and fitter. It is especially important to get adequate sleep when you’re increasing the amount of exercise you do. And, if possible, try and have at least one day per week when you wake up naturally, not to an alarm clock.
