Week 3 | 12 Week Fitness Challenge

After re-reading “The 12 Week Year” by Brian P. Moran and Michael Lennington, I decided to embark on a 12 week fitness challenge to get back into shape after childbirth. Here’s how week 3 panned out.

Week 3 Workout Plan

  • Run: 0.5mi run x 1, 0.75mi run x 2
  • Stationary bike: x 3
  • Plank: Every day
  • Walking: Every day

Week 3 Workouts

  • Monday: Walk, Plank (40 sec), Bike (15 min), Run (1 mi)
  • Tuesday: Walk, Plank (40 sec), Bike (20 min), Run (1 mi)
  • Wednesday: Walk, Plank (50 sec), Bike (20 min)
  • Thursday: Walk, Plank (50 sec), Run (1 mi)
  • Friday: Walk, Plank (50 sec)
  • Saturday: Walk, Plank (50 sec), Run (1 mi)
  • Sunday: Walk, Plank (50 sec), Bike (10 min)

Workout Totals

  • Run: 1 mi run x 4 ✅
  • Stationary bike: x 4 ✅
  • Plank: Every day ✅
  • Walk: Every day ✅


  • Weight Change: 0 lbs
  • Waist Change: 0 inch

No weight or waist circumference change, but managed to run 1 mile four times and increase my daily plank to 50 seconds. When I began few weeks ago, even 10 seconds was extremely difficult. It’s truly remarkable what doing something for few seconds every day does after a month!

I posted a blog post to celebrate my 11th anniversary of brain surgery, which is another milestone stepped. My life is definitely much rosier than it was 11 years ago!

I registered for a 5K race in April with my husband. Always good to have a goal to strive towards! I managed to cut my average running pace from 13:15/mi on Monday to 11:34/mi on Saturday. My goal for the 5K is to run at 10:00/mi, and if possible, to finish the 5K in 30 minutes. But to be frank, just running and finishing a 5K would be enough of an accomplishment for me.

According to Strava, I logged 25.14 miles of outdoor walks over 9 hours 37 minutes, 1 hour 6 minutes of bike riding, and 4.05 miles of running over 51 minutes this week!

Hiroko Nishimura
AWS Community Hero. Special Education teacher turned IT Engineer turned Technical Writer. Author "AWS for Non-Engineers" (Manning Publications). Technical Instructor "Introduction to AWS for Non-Engineers" (LinkedIn Learning).

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