Welcome to Week 3 of Stage 2 of the Early Milestones programme - Getting Faster at 5k. This stage is for those that can run 5k but want to be able to run it faster or more comfortably.

In this session, I talk about the importance of Discipline through the warm-up pre-amble and then we move on to the main part of the session which this week includes a proper warm-up with drills and exercises. The session itself is 6 x 30 seconds hard uphill, walking back down each time. Stretches afterwards. For this session, you obviously need an incline long enough for 30 seconds of your running. It doesn't have to be super steep, any sort of noticeable incline will do!

The other sessions this week are a repeat of week 2's recording, 90s of running and then exercises and a 40 minute continuous run or run-walk. For both of these you can go as slow as you want, it really doesn't matter. As before, this is a minimum - if you already do more than that, stick to what you already do but make sure those components are included.

Timings;

• Warm up starts at 21 mins
• Main Set starts at c 30 mins
• Stretches start at 43 mins

Have a great week!

Steve

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