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Couch to 5K Training Program: Week One

Updated on February 9, 2011

My 5K Journey

In my efforts to become a runner, I'm following Running Mate's Couch to 5K training program using the iTunes podcasts. I'm documenting my progress in order to stay accountable and maybe even motivate some other would-be runners out there! Read more about this 5k training program and why I got started here.

5K Training Schedule: Week One

This week's training schedule includes three workouts. Each running workout starts with a 5-minute warm-up, followed by 2-minute running intervals and 3-minute walking intervals, alternating for a total of 5 running intervals. The workout concludes with a 5-minute cool-down.

Day 1: I was eager to get started on the running program, and certainly wasn’t lacking for motivation as I prepared for the first run. Experienced runners will probably laugh I have to admit I was preparing to find the 2-minute running intervals really difficult; in fact, I half expected that I wouldn’t be able to run the full two minutes. I was pleasantly surprised (OK, thrilled!) to find that the running wasn’t bad at all. I brought my husband along to help keep me motivated, and while I did trail behind him a bit, I tried not to worry about my speed and instead focused on endurance, which really helped me get through the full workout. The last of the running intervals was a little bit of a struggle, but not the misery I was expecting to face. I returned home feeling pretty awesome; sure, it was only a total of 10 minutes actually spent running but I still consider it a victory!

Day 2: I was on my own for this running workout (other than my one-year-old in his jog stroller), so I was a little bit worried I’d lose motivation and quit midway through. Fortunately, my first day’s success wasn’t a fluke! I made it through this second workout without incident, and was surprised that the 2-minute running intervals actually went by pretty quickly.

Day 3: My family is visiting from out of town, and I was lucky enough to have my lovely sister agree to go running with me. The first two workouts weren’t too challenging, but I have to say that the running intervals absolutely flew by this time as my sister and I chatted away. Note to self: find a running buddy (preferably one who likes to talk)!

Let's keep running right into week two!


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      Ikox 2 years ago

      Loved hearing your story Jackie, and now you have found peace.I foollw Jesus' rule when he talks about treating people how we would want to be treated. If we foollw this rule, we can't go wrong.Happy Mother's Day!

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      Dasda 2 years ago

      Translated into Spanish please?!?i need this taalsnrted into spanish please i went on holiday to northeast spain last summer to have fun with my family. While i was there i sunbathed and swam in the swimming pool. i thought it was fantastic while we were over there i had so much fun that i lost track of time. While i was there, we went to some shops, my little sister learn't how to go horse riding and my other sister went to dance classes. I took photos of them to take back and treasure of our first holiday. I visited many places of interests like monument shops and clothes shops. While we were away i sent lots of text messages to my friends telling them about what it was like each day over there. They asked how it was and each time they asked i replied saying it was wonderful. The weather was good over there at times, any other time it was hot and i also met many people. While we were away, we stayed in a five star hotel that had waiters that were English. It was located next to a beach just off the coast, it was very welcoming and helpful with the luggage. The furniture was very comfortable and apparently the hotel was new, that was why it was a five star hotel. It wasn't expensive at all nor was it cheap, the hotel had a lovely bar, restaurant, cafe9 and an indoor heated pool. The best thing about the holiday was that i got to sunbathe and go shopping in the centre of the city. I spent 2 weeks in Spain and we got there by plane, the flight lasted four hours. Luckily when we got to the hotel it was very modern, and the waiters wore uniform. Some clients were English, and the waiters were also English. While i was there i met a lot of young people, they were very nice and i improved on my spanish while i was there to. It was sunny for the 2 weeks, you could do all sorts over there. My parents reserved a double room with a double bed, and a single room with a single bed for me. My two little sisters had one of the rooms in the double bedroom and they shared a double bed and my parents had the other room. We stayed for thirteen nights and fourteen days, the hotel room had a bath and a balcony, so i was very pleased about that. The total cost including room service, lunch, breakfast and tea was three thousand euros for the whole two weeks. We got internet access, and the reception closed at 10pm and opened at 6am. There is no animals allowed in the hotel incase customers had allergies to them. I am hoping to go back next year as at the moment i am already bored (and losing my loovely brown tan).