Welcome to week 3 day 2 of the Virtual Running Mate 5K programme.

Today we will repeat what we did in day 1 and do a set of 2 minute runs with 2 minute walking recoveries, followed by 3 minute runs with 3 minute walking recoveries.

We will repeat these sets 3 times.

The whole session should last about 36 minutes.

We will also have our 90 second dynamic stretching session immediately after your warm up jog. You could 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.