This week try and and focus on your pacing and run the entire period of each work out. Remember to keep hydrated and stretch after each session.
Day One - Walk for 4 minutes then jog for 60 seconds. Repeat this for a total of eight times. This will take you 40 minutes. Same time as last week Day One but double the running time.
Day Two - Straight into running today so make sure you warm up as you did last week. Art least 5 minutes which should have you break into a light sweat.
You need to mark out a 400m course. Use last weeks 200 and double it or the outside of a football oval will do. Run this at a good pace and then rest for 2 minutes. Repeat 5 times for a distance of 2k.
Day Three - Go for a 2k slow jog. Run at a comfortable pace so you don't have to stop. If you start to feel uncomfortable slow you pace until your are back in control and go again.
Each run this week should be at a different pace. You need to try and adjust you pace so you can complete each session without hitting a wall AND getting a good workout. This is where you can discover you "natural" pace and experiment with it.
Don't forget to make sure you warm up as it is starting to get a little cooler now and stretch after each session