Welcome back to the "How to start running from Scratch" series! If you're new to running, be sure to check out Episode 1 and Episode 2 to determine which category best fits your current fitness level. For those who have been following along, congratulations on your progress! You've likely been at it for about 3 to 4 months, depending on your initial fitness level, and can now comfortably run at least 100 meters in each 600-meter interval, covering 4 to 5 kilometers within 1 to 1.25 hours or less.

Progress Update

Your fitness level has improved significantly, allowing you to sustain a workout for 50 to 75 minutes, covering 4 to 5 kilometers. Now, it's time to push yourself further. We'll be increasing the distance of your 'run routine' within the 600-meter loop and reducing the walking intervals.

New Routine:

• 100 meters walk
• 100 meters run
• 100 meters walk
• 100 meters brisk walk
• 100 meters run
• 100 meters brisk walk

Remember, during the running portions, aim to go faster than your brisk walk, ensuring your heart rate elevates. The intensity of this run segment can be considered a light jog, which is essentially a slow run. Stick to this routine for a minimum of 3 weeks, or even longer if it suits your fitness level. Since you'll now be covering 200 meters in a 600-meter loop, you should start to notice improvements in your 5-km workout time within this period.

Stay Hydrated

As mentioned in previous episodes, staying hydrated is crucial. With the increased intensity, you may find yourself getting thirsty more quickly. Make sure to have water / electrolytes with you to keep yourself properly fueled and prevent dehydration. For more information on hydration routine, visit episode 1 and episode 2.

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Patience is Key

Running requires patience, especially for those who are new to it or haven't run in a long time. One of the biggest mistakes people make is starting too fast, leading to immediate fatigue due to lack of endurance and lower body strength thus resulting in getting bored or leave running as they can't wait to run faster. It's worth emphasizing the age-old saying, "Go slow to go further." This approach will not only improve your endurance and stamina but also build the strength needed for faster runs in the future.

Recap

In this third episode, we've upped the ante, increasing the running distance within the 600-meter loop. The emphasis is still on consistency and patience, building a strong foundation for your running endeavors. Stay tuned for Episode 4, where we'll introduce further tweaks to enhance your running performance. Happy running!

Do share if you find this helpful. If you want to add anything which you have experienced or issues in process, do let me know as it can assist others too.