First time on week 3. Different from weeks 1 and 2, no challenge mode allowed but the bonus is that you get a motivational podcast and some music to jog to. I guessed at 5kmph for jogging and 10kmph for running and my gait seemed to match (but I have short legs).
For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.
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