Couch to 5K (C25K) Journey: Week 1

Let me start out by saying, I paid for the "5K Runner" app, so I don't want to just put out there on the interwebs (for free) what the exact schedule is that I am following. I don't want to steal and disseminate intellectual property. They make a great app, and I highly recommend you part with the $2.50 and purchase it.

If you absolutely cannot afford the $2.50 (or the smartphone thing isn't for you) there are dozens of 'C25K' plans out there on the internet that you can find for free. This is a good C25K plan. Try following one of those plans and see if it works for you. :-)

C25K asks that I run 3 times a week, and sometimes the requirements differ from day to day during the week.

Every day starts out with a 5 minute warm up walks and ends with a 5 minute cool down walk. In between these walks, you run and walk for a certain number of minutes and repeat this a certain number of times.

Although the first 4 weeks or so (if you follow the plan exactly) you will probably only go about 2 miles at the most, I decided to repeat intervals several more times at the end. I didn't necessarily do this just to get more exercise (although it is), but I actually repeated intervals because if I run far enough on my particular trail, eventually I get to a nice over look of the mountains. However, I have to go about 1.25 miles down to get to this overlook, so in general I have been running 2.5-2.6 miles every day I run for C25K. It is definitely worth it to me... makes it like a treat at the end (or the middle, however you want to look at it). I don't run a loop - I run about 1.3 miles one way, and then return the same way.

C25K Week 1 Day 1

Max run: 1 min
Total Distance: 2.57
Total Time: 39:22
How it felt: I'm embarrassed to admit it, but 1 min is HARD! When you haven't run in a long long time, anything is hard I suppose. I was breathing really hard... but I did it. I loved being able to slow down and walk for 1.5 mins between each run.

C25K Week 1 Day 2

Max run: 1 min

Total Distance: 2.57

Total Time: 37:55
How it felt: About the same as last time. Maybe a little bit easier.

C25K Week 1 Day 3

Max run: 1 min

Total Distance: 2.57

Total Time: 36.51
How it felt: I felt pretty good about today, but still was pretty exhausted. Nervous about 90 second runs next week.


GO TO WEEK 2!