Get Running beginner training plan: Week Three

It’s Week Three already. Six runs already done - the time is flying by.

This week, we continue with three more sessions. I hope you used our tips last week and started your training log. It’s not too late. Start the log this week and use that as motivation on those evenings when you would rather be indoors.

I hope you are still sticking with the programme. If you have not managed to make the time to run, or have found the sessions a bit difficult, don’t give up. You can repeat weeks until you are comfortable with those minutes and then move onto the next week.

Comparing yourself to others: No two runners are the same. No two people have the same body or the same starting point, so please don't waste your time comparing yourself to others. Compare yourself to the person you were three weeks ago when you were not running at all. We are only in competition with our self. There's more details in this week's tip video.

Get Running beginner training plan: Week One

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Get Running beginner training plan: Week Two

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Get Running beginner training plan: Week Three

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Get Running beginner training plan: Week Four

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Aches and pains: Avoiding injury is essential for any runner. Occasionally, you may feel an ache or pain when running. Lots of beginners get this, and thankfully a lot of the initial pains disappear after a couple of runs as the body adapts to running. Please listen to your body. Don’t run through pain. Slow down or stop and walk more and let the body relax.

If you feel you need to take some time off running, then don’t be afraid to. It may be beneficial in the long run. Be sure to warm-up well, manage your pace, and listen to your body. Watch the third video this week for more details.

Week Three Training Plan

Homework 1

1. Warmup: Take a five-minute brisk walk
2. Run/walk session: 21 minutes, made up of a five-minute slow run followed by two-minute walk. Repeat three times. (Run five minutes, walk two minutes, three times)
3. Cooldown and stretch: Five minute walk and three stretches

Homework 2 (a day or two after Homework 1)

1. Warmup: A five-minute brisk walk
2. Run/walk session: 24 minutes, made up of a six-minute slow run followed by a two-minute walk. Repeat this three times. (Run six minutes, Walk two minutes, three times)
3. Cooldown and stretch: Five-minute walk and three stretches

Homework 3 (a day or two after Homework 2)

1. Warmup: A five-minute brisk walk
2. Run/walk session: 22 minutes made up of an eight-minute slow run followed by a three-minute walk. Repeat this two times. (Run eight minutes, Walk three minutes, two times)
3. Cooldown and stretch: A five-minute walk and three stretches

I know this looks a lot more difficult than the previous weeks, but please trust me, if you managed last week, you will do fine this week. Start slow and keep at your comfortable pace and you might just surprise yourself.

Best of luck.