Desk to 3K
Whilst we're at home with restricted outdoor exercise time, why don't you put your time to its best use? The UofG Sport Desk to 3K is a programme which will help efficiently move you from minimal exercise to running 3km with ease, just eight weeks after starting. Featuring conditioning exercises for at home and cardio work for outdoors, follow the programme and get yourself from desk (or couch) to 3K!
Muscle Conditioning Exercises
Perform 8-12 reps of each of these exercises for 2-3 sets, a minimum of twice per week.
Mobility & Stretches
These exercises should be completed at the appropriate times throughout the programme, as indicated in each weekly section below.
Week 1
Day 1
- Walk 3km at fastest comfortable pace and note time on log sheet
Day 3
- 5 mins walk / mobility exercise
- walk 1 minute / jog 30 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Day 5
- 5 mins walk / mobility exercise
- walk 1 minute / jog 30 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Exercises
Week 2
Day 8
- 5 mins warm-up / mobility exercise
- walk 45 seconds / jog 45 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Day 10
- 5 mins warm-up / mobility exercise
- walk 45 seconds / jog 45 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Day 12
- Walk 3km at fastest comfortable pace and note time – aim to beat Week 1 Day 1 time
Exercises
Week 3
Day 15
- 5 mins warm-up / mobility exercise
- walk 45 seconds / jog 60 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Day 17
- 5 mins warm-up/mobility exercise
- walk 45 seconds / jog 60 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Day 19
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 60 seconds (repeat) for full 3km
- 5 mins cool-down & stretch
Exercises
Week 4
Day 22
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 2 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Day 24
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 2 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Day 26
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 2 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Exercises
Week 5
Day 29
- 5 mins warm-up / mobility exercise
- walk 15 seconds / jog 2 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Day 31
- 5 mins warm-up / mobility exercise
- walk 15 seconds / jog 2 minutes (repeat) for full 3km
- 5 mins cool-down and stretch
Day 33
- 5 mins warm-up / mobility
- walk 30 seconds / jog 3 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Exercises
Week 6
Day 36
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 3 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Day 38
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 4 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Day 40
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 4 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Exercises
Week 7
Day 43
- 5 mins warm-up / mobility exercise
- jog full 3km, taking walk breaks when required, note no. of breaks
- 5 mins cool-down & stretch
Day 45
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 4 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Day 47
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 5 minutes (repeat) for full 3km
- 5 mins cool-down & stretch
Exercises
Week 8
Day 50
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 6 minutes
- 5 mins cool-down & stretch
Day 52
- 5 mins warm-up / mobility exercise
- walk 30 seconds / jog 6 minutes
- 5 mins cool-down & stretch
Day 54
- 5 mins warm-up / mobility exercise
- jog full 3km, taking walk breaks when required, note no. of breaks
- 5 mins cool-down & stretch
Exercises
Ask a Trainer
Got a question about the Desk to 3K programme? Simply drop us an email and one of our experienced trainers will get back to you as soon as possible.
Disclaimer
You should be in good physical condition and be able to participate in the exercise. If you have any reason to believe that you may have health/medical issues which may affect your ability to exercise, then you must seek medical advice before participating in any of UofG Sport's suggested exercises. Never rely on information on this website in place of seeking professional medical advice. You should understand that when participating in any exercise there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.