Week 3: Increase Run Intervals

Week 3 is all about settling into the rhythm you’ve started to build. By now, your body is getting used to the walk-run pattern, and this week’s slightly longer intervals are simply the next small step forward. Nothing drastic, nothing demanding — just a gentle stretch from where you were last week.

As you move through these sessions, keep the focus on comfort, breath, and ease. You’re not trying to run faster. You’re learning how it feels to move steadily and consistently. Every interval is a chance to build trust in your body and confidence in your routine.

Reminder of this week's activities:

• Aim for 3-4 sessions per week of around 25 to 30 minutes, including warm-up and cool-down.
• After warming up, do 3 to 4 repeats of 2 minutes of running, followed by 3 minutes of walking.

You’re doing brilliantly. Keep showing up, keep listening to your body, and let this week unfold one calm step at a time.