Week 3: Increasing Duration (July 5-11, 2025)
Welcome to Week 3! This week you’ll spend more time running than walking as we adjust the run/walk intervals to 3 minutes running and 2 minutes walking. Your body should be adapting to the routine now, and you’ll likely notice improvements in your endurance.
Week 3 Goals
- Adjust to the new 3:2 run/walk ratio (more running, less walking)
- Focus on maintaining consistent pacing during run segments
- Pay attention to your breathing rhythm
- Practice proper hydration before, during, and after workouts
Daily Workout Schedule
Monday: Rest Day
Take a complete rest day after Week 2. Use this time to reflect on your progress so far and prepare mentally for the week ahead.
Tuesday: Easy Run/Walk
Total Time: 35 minutes
- Walk briskly for 2 minutes
- Perform dynamic stretches for 3 minutes:
- 10 leg swings (each leg)
- 10 arm circles forward and backward
- 10 walking lunges
- 20 seconds high knees
- 20 seconds butt kicks
- Run 3 minutes / Walk 2 minutes
- Repeat this cycle 5 times
- Focus on maintaining even effort during each running segment
- Pay attention to your breathing rhythm during the run portions
- Walk slowly for 2 minutes
- Perform static stretches for 3 minutes:
- Calf stretch (30 seconds each side)
- Quad stretch (30 seconds each side)
- Hamstring stretch (30 seconds each side)
- Hip flexor stretch (30 seconds each side)
Wednesday: Cross-Training
Duration: 40 minutes
- 40 minutes cycling with 2 x 5-minute moderate efforts
- Structure:
- 5 minutes easy warm-up
- 5 minutes moderate effort
- 10 minutes easy recovery
- 5 minutes moderate effort
- 10 minutes easy recovery
- 5 minutes easy cool-down
- 40 minutes swimming with 10 x 30-second faster intervals
- Structure:
- 5 minutes easy warm-up
- 10 sets of (30 seconds faster effort + 3 minutes easy recovery)
- 5 minutes easy cool-down
- 35 minutes including previous exercises plus:
- 3 sets of 10 step-ups (each leg)
- 3 sets of 10 hip raises
- 3 sets of 12 bodyweight squats
- 3 sets of 12 lunges (each leg)
- 3 sets of 40-second planks
- Rest 45-60 seconds between sets
Thursday: Easy Run/Walk
Total Time: 35 minutes
Same as Tuesday
- Run 3 minutes / Walk 2 minutes
- Repeat this cycle 5 times
- Try to maintain consistency between Tuesday’s pace and today’s
Same as Tuesday
Friday: Rest Day
Rest day to prepare for your Saturday long run. Focus on hydration today and ensure you get adequate sleep.
Saturday: Long Run/Walk
Total Distance: 3 miles
- Walk for 3 minutes
- Complete dynamic stretches for 5 minutes
- 2 minutes easy jogging
- Run 3 minutes / Walk 2 minutes
- Repeat this cycle until you reach 3 miles
- Practice drinking water during the walk portions
- Focus on maintaining consistent pacing across all run segments
- Walk 5 minutes
- Complete thorough stretching routine (5 minutes)
Sunday: Active Recovery
30 minutes easy walking
20-30 minutes yoga focusing on recovery
20-30 minutes very light swimming
Tips for Week 3
Breathing Techniques
Now that you’re running for longer periods, focus on efficient breathing:
- Breathe from your diaphragm (belly), not your chest
- Try rhythmic breathing: inhale for 3 steps, exhale for 2 steps
- If you’re getting winded, slow your pace – you should be able to talk
- Use the walking segments to reset your breathing if needed
Hydration Strategy
Proper hydration improves performance and recovery:
- Drink 16-20oz of water 2 hours before your workout
- Take small sips during walking breaks on longer runs
- After your run, drink 16-24oz of fluid for every pound lost
- Consider adding electrolytes for runs longer than 45 minutes