Today was Week 1 Day 1 (W1D1) of the Couch-to-5K Running Plan. W1D1 involves a brisk 5-minute warm-up walk, and then alternating 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes. I’m using Robert Ullrey’s Podcast for Running to keep track of the intervals, so I also included the 5 minute cool-down walk that he recommends.
The weather was around 45°F and clear. And I actually didn’t feel too horrible after I was done. But I was pretty winded.
According to my Forerunner 205, I covered 2.49 miles in 28:47 (11:34 pace) with a max speed of 9.1 MPH. That includes the warm-up and cool-down, so I’m not sure how meaningful the overall times are. In general, my walking pace was 10-13 minutes/mile, and my running pace was around 7 minutes/mile.
Not bad for the first day.