Desk to 3K

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 a hints and tips, a warm-up routine and step by step guide, follow the programme and get yourself from desk (or couch) to 3K!

 View the Desk to 3K Programme

Two students doing yoga at the JMS building balcony

Warmup and Cool Down

Finding a good warm-up and cool down routine is the perfect way to start and finish your Desk to 3K journey. Follow the link to help get you started! 

View the warm-up and cool down routine

Running Log

Keep a log of the number of runs you have completed, the distances you have ran and how long each run has taken using our Desk to 3K Running Log. 

Download the Desk to 3K Running Log PDF

Running tips

Get the best out of your running experience by learning about proper form! 

Desk to 3K Running Tips

Warm-up

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.

Email exerciseadvice@glasgow.ac.uk

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.