This past Sunday brought me to the beginning of week 2 of the Couch to 5K program and this week was a slight modification of week 1. Week 2 brought an additional 30 seconds of running per interval and also an additional 30 seconds of walking for each interval. The change on the running portion was so subtle that I didn’t even notice the additional time and it felt great. Even the additional walking time was hardly noticeable on this training run. The total training time for this run was 31 minutes and which was just a minute over last week’s training sessions. Week 1 and 2 of the Couch to 5K consisted of the following workouts that I’ve listed below.

Week 1 workout: 8 minutes jog time and 12 minutes walking

5 Minute Warm up

(8) 60 Second Jogs

(8) 90 Second Walk

5 Minute Cool down

Week 2 workout: 9 Minutes jog time and 12 minutes walking

5 Minute Warm up

(6) 90 Second Jogs

(6) 120 Second Walk

5 Minute Cool Down

Week 1 didn’t appear to be that bad even though I ran 2 of the 3 days on the treadmill due to weather. The beginning of every week is run at the the Memorial Causeway in Clearwater and I wished I could do all 3 days there but time doesn’t permit me to during the week. Week 2 felt pretty much the same for me even though week 2 only added 1 additional minute of running. The intervals were longer and there were fewer, but I noticed my pace seemed a bit faster on the runs.

What training have you done to complete your first 5K? Was it a schedule you created yourself?