It’s Week 3 of NOVA’s Couch to 5K, Your Way!

Ready to get started? Check out Week Three of the training program below, and the full training program on the Couch to 5K digital bulletin board.

• Day 1: Run 10 minutes, walk 1 minute. Repeat 2x.
• Day 2: Cross-train.
• Day 3: Run 12 minutes, walk 1 minute. Then run hard for 1 minute, walk for 2 minutes. Repeat 4x.
• Day 4: Rest.
• Day 5: Run 13 minutes, walk 1 minute. Repeat 2x.
• Day 6: Rest or cross-train.
• Day 7: Rest.

But! Now that we have your attention…we want to know how you keep going on rainy days, or perhaps when an old injury flares up.

What is cross training? Cross training involves using a variety of exercises or activities to target different muscle groups and build strength and stamina and improve overall performance. It helps protect joints and muscles from overuse and enhances general fitness. Cross training might involve running, walking, swimming or strength training.

Join the conversation and learn more about NOVA’s first Couch2>5K!

—Emily Miller, tutoring coordinator, MEC