I’ve been using the NHS Couch to 5K podcast to start running.
“Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.”
I set out with the first run as my goal and I completed it very easily. I surprised myself! So the next day I tried the first run of week 2.
“Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes of walking, for a total of 20 minutes.”
I also managed to run at 90 seconds fairly easily. Again, a real surprise for someone who had never ran for the bus! So the next day I attempted the first run of week 3.
“Begin with a brisk five-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, three minutes of running and three minutes of walking.”
The 3 minutes of running felt more of a challenge for me and that concluded my first week of running.
For my second week running, I started at week 3 and completed 4 of these runs. Even though the first run of this felt more like a challenge with a longer set of running towards the end, I noticed that I was making quick progress. By the end of the week, this was no longer a challenge. I had met my first goal and felt great.
I moved on to week 4 for my 3rd week of running.