After weeks of kinda ignoring the actually mileage suggested in the plan I actually ran one of those short runs as just that; a short run. It actually says a steady run which isnt really supposed to be too fast, and I did go fairly fast, but still, I stuck pretty close to the 3 km suggested with 3.4 km in 21:30 minutes. Including the hills.
Afterwards I did more sit ups and push ups; not doing so well on the programs for those; still on the same week I was like 2 weeks ago because Ive done too little; Im starting over and considering this workout one.
I did some bicep curls and squats and lunges and hip strengthening exercises in between. And watched a show ;)