Couch to 5k: Week 1

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Last week I started with an 8 week couch to 5k program.  Here is a link to that blog post if you missed it:

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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