Today was Week 3 Day 1 of the Couch-to-5K running plan. This week’s workout includes a brisk five minute warm-up walk followed by two sets of the following: jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes. The total workout is 18 minutes plus the warm-up and cool-down.
The weather was a foggy/damp 45 degrees today when I headed out. I covered 2.46 miles in 30:59 (12:35 pace). My warm-up was 0.36 miles in 4:51 (13:33) followed by my intervals. By doing quite a few spot checks of the Garmin, I was able to keep my pace at around 9 minutes/mile while running and around 14 when walking. My cool-down was 0.71 miles in 11:02 (15:33 pace).
As far as the plan goes, this week is definitely a step up in the length of the running intervals. Plus, I’ve been stepping up my weight-training in the evenings and started including squats in my workout. So today was the first time my legs were really tired/sore after I was done.
I’m definitely looking forward to a day of recovery tomorrow… and then back at it on Wednesday.
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