Welcome to week 6 day 3 of the Virtual running mate 5K programme.

Today’s session will consist of a 30 minute run with a 3 minute recovery interval.

This will be followed by a 5 minute run with a 3 minute recovery interval.

The whole session should last about 45 minutes.

Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp