Week 2, day 1 of Couch-to-5K

Well I can certainly feel the difference in the runs -- but I did it.  I kept up (at my pace, of course) and didn't stop running even when I thought I couldn't do it anymore.

This week's runs consist of a five-minute warm-up, followed by six 90-second runs, each followed by 2-minute brisk walks and a cool-down.

I wonder if I'll notice a difference when I do it on Wednesday at school on a treadmill, which will obviously be flat.  The areas I'm running aren't necessarily hilly, but they're not flat either.

I decided to check the cool-running site to see what is coming up and I'm doing a freak-out here.  I don't mean to sound pessimistic, but I just can't see being able to do this in nine weeks in the shape I'm in.  Here is how it's broken down:

Week 1

Workout 1:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 3:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


Week 2

Workout 1:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 3:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


Week 3

Workout 1:  Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Workout 2:  Brisk five-minute warmup walk, then do two repetitions of the following: 

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Workout 3:  Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Week 4

Workout 1:  Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Workout 2:  Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Workout 3:  Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Week 5

Workout 1:  Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Workout 2:  Brisk five-minute warmup walk, then:

• Jog 3/4 mile (or 8 minutes)
• Walk 1/2 mile (or 5 minutes)
• Jog 3/4 mile (or 8 minutes)

Workout 3:  Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.


Week 6

Workout 1:  Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Workout 2:  Brisk five-minute warmup walk, then:

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minutes)

Workout 3:  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Week 7

Workout 1:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)

Workout 2:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)

Workout 3:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)


Week 8

Workout 1:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)

Workout 2:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)

Workout 3:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)


Week 9

Workout 1:  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)

Workout 2:  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)

Workout 3:  The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)


http://www.coolrunning.com/engine/2/2_3/181.shtml