Day One - Walk 3 and a half minutes then jog for one and a half minutes. Repeat 9 times. This should take you 45 minutes. Make sure you do a full stretch after completing the repetitions.
Day Two - Warm up for 5 minutes. Do a fast 200m run, rest 60 seconds. Do a fast 400m run, rest for 2 minutes. Run 1k and then rest 4 minutes. Do a fast 400m run, rest for 2 minutes. Run 200m for a total distance of 2.2k
Day Three - Warm up firstly and then do a 3k run. You need to pace yourself to make sure you do not stop. You need to be mentally strong as you should be able to finish the 3k without stopping.
I use www.runkeeper.com to track my runs. This is a free app for smartphones and works well with my iphone. The inbuilt GPS tracks my course as I am running keeping a time, pace, distance and altitude record. It also gives me 5 minute updates as I run - can be a bit of a coach for those who need it.
It is important now to make sure you hydrate the day before you run as well as on the day. You will loose a lot on the longer runs so drink plenty. Remember for every 22k of body weight try and drink 1 liter of water per day. It seems a lot but better to stay hydrated than to dehydrate.
Also now is when the stretching will be critical after running BEFORE you cool down. My routine is when I return from a run, big drink and then straight into stretching while I am still warm/hot.
Starting to get some interest in the Bridge to Brisbane in September and looks like we will have at least 2 teams of 5 runners, 1 for the 5k and 1 for the 10k. If you join Runkeeper befriend me and lets track each others progress. Also https://www.facebook.com/resultspt is our FB page. Please like us there and feel free to post comments both on FB and here on the blog.
Happy running !! :)