Week 1 Recap
| Day 1 | Day 2 | Day 3 |
| Warm Up: Walk 5 min | Warm Up: Walk 5 min | Warm Up: Walk 5 min |
| Run: 1 min Walk: 1.5 min Repeat 6 times |
Run: 1 min Walk: 1.5 min Repeat 8 times |
Run: 1 min Walk: 1.5 min Repeat 8 times |
| Cool Down: Walk 5 min | Cool Down: Walk 5 min | Cool Down: Walk 5 min |
| Total time: 25 min | Total time: 30 min | Total time: 30 min |
The first week went very well. I was mindful of my intentions and I did 4 yoga classes, one of which was a yin yoga class which worked on stretching out the hips and lower back. I also remembered to try to run with good form and when I do this it makes me feel good.
The workouts have been done on a treadmill to keep impact and hills at a minimum. I don't go very fast yet, I walk at 5kph and run at 9kph and this feels really good.
There is still a very slight twinge in my calf which happens either during the warm up walk or the first run/walk segment but then quickly goes away. I am certain that this is tight and cold muscles complaining.
Confession: I have been very bad and not properly stretching out afterwards and I've still done no foam rolling!
Coming Up
Week 2 is going to be about yoga and foam rolling as the run segments start to creep up to 90 seconds.Week 2 of the couch to 5k program:
| Day 1 | Day 2 | Day 3 |
| Warm Up: Walk 5 min | Warm Up: Walk 5 min | Warm Up: Walk 5 min |
| Run: 1.5 min Walk: 2 min Repeat 4 times |
Run: 1.5 min Walk: 2 min Repeat 4 times |
Run: 1.5 min Walk: 2 min Repeat 6 times |
| Run: 1 min Walk: 1 min Repeat 2 times |
Run: 1 min Walk: 1 min Repeat 2 times |
|
| Cool Down: Walk 5 min | Cool Down: Walk 5 min | Cool Down: Walk 5 min |
| Total time: 28 min | Total time: 28 min | Total time: 31 min |
Overall I'm really happy with how week 1 has gone. Its reminded me that I love running, but also that I have a long way to go and I can't afford to lose any flexibility, but losing a bit of weight would definitely help.
Is anyone else doing or has done a couch to 5k program? How has your workout week been?
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