Week 5 - Day 3

Welcome to Week 5 Day 3 of the Trainers On 8-Week Beginner's Running Project. This session includes a warm-up, interval surges up to 80%, and a main set of two 8-minute runs and one 4-minute run (total 20 minutes), with guidance on posture, arm technique, and breathing.

The coach emphasizes progressive training, managing effort (60–70% for steady runs, 80% for surges), recovery strategies, and mental resilience to help you complete the program and reach a 30-minute continuous run by week eight.