Welcome to week 3 day 3 of the Virtual Running Mate 5K programme. Today we will be increasing the amount of time you run and spend recovering. Your body is beginning to get stronger as is your cardio vascular and respiratory system. Your session will consist of a mixed set of 3 minute runs with 3 minute walking recoveries. Followed by 4 minute runs with 4 minute walking recoveries. We will repeat these sets 3 times. The day also includes a 90 second dynamic stretching session immediately after your warm up jog. Choose any three of the following exercises to do. High knees, butt kicks, karaokes, A skips, straight leg bounds or side shuffles. You can look these exercises up on youtube or on our website www.virtualrunningmate.com. You will do each exercise for 30 seconds and I will give you a prompt to change.