Fat to Fit to Fierce

Week 3 C25K

Week 3



Carli’s FREE Couch to 5K Training Podcasts/MP3

Original Week 3 – Get it here by “Right-clicking and Save”: Week 3 Original Version

Intro: Welcome to Week 3, I appreciate your dedication! You’ll be running like a pro in no time. The tip for this week is to pick a positive person and tell them about your goals, let them know when you need encouragement.

The Routine: This week you’ll have a brisk five-minute warm-up walk. You will then have 2 repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We’ll finish up with a 5 minute cool down.

How do I Get it?

  • Option 1) Download The Original (Pop/Hip-Hip/Top 40) 9 Week Training Podcast for FREE
  • Option 2) Download The Rock Version of the 9 Week Training Podcast for FREE
  • *Bonus Option*: Get the Exclusive 5K & 10K Race Day Podcast/MP3 for FREE.  Just download my eBook “The Official 5K Training Guide” full of Tips & Motivation AND you will get over an hour of music and coaching for your Race Day!RIS.Banner

Original Week 3 – Get it here by “Right-clicking and Save”: Week 3 Original Version

Couch to 5K Week 3 Music Playlist (Original)

Song Title Artist
Gimme MoreBrittney Spears
Push ItSalt n Pepa
BootyliciousDestiny's Child
Rockerfella SkankFat Boy Slim
Whip ItDevo
GimmeJill Scott


Get it here by “Right-clicking and Save”:  Week 3 New Rock Band

Couch to 5K Week 3 Music Playlist (Rock- New Rock Band)

Song Title Artist
Sun It RisesFleet Floxes
TetherIndigo Girls
Is There a GhostBand of Horses
Portions for FoxesRilo Kiley
The Way That He SingsMy Morning Jacket
Tiny Spark
Brendan Benson
Chasing CarsSnow Patrol


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