Distance runs ( to be completed in any length of time)

3k

5k

7k

Timed runs ( for those not yet ready to do the distances in the 10k Plan)

15 minutes

30 minutes

44 minutes

This week try jumps ( something to follow in the week...). I like the this article as explains lots:

Hello everyone and welcome to week 3 of the 10 is the magic number 10k Plan/ How are you all doing?

How are the planks and squats coming on?

Here is this weeks vid where I chat briefly about pace challenges...