C25K Week 1

Welcome to Week 1 of our couch to 5k challenge! Our goals for this week is to get moving, avoid injury and to have fun! 

Run Schedule 

  1. 5 Min warm-up, (60 sec jog, 90 sec walk) * 8 , 5 min Cool-down
  2. 5 Min warm-up, (60 sec jog, 90 sec walk) * 8 , 5 min Cool-down
  3. 5 Min warm-up, (60 sec jog, 90 sec walk) * 8 , 5 min Cool-down

Notes / Tips for new runners:

  • Week 1 is very repetitive. 🙂 All the runs are identical. 
  • Warm up and Cool downs are done with a brisk walk
  • Avoid the temptation to do more than is scheduled.
  • Avoid the temptation to sprint. Your runs in C25K should all be done at a conversational pace – this means you should be able to maintain a conversation while running. If you can’t you are going too fast.  Speed will come in time. 

Week 1 Challenge

Each week I will give the group one challenge. My challenge for you this week is to go schedule a 5k. 

That’s right, look out there for some race in Aug or September and register for it. Put the $ down. Invite a friend or two to join you. Post it on social media. 

Another option if you don’t want to spend any $ is to set up a 5K park run for your friends and family. Make a Facebook event and invite your friends. You can inspire people to find their own path to fitness. 

You may also find that having a date in mind will help focus your mind on the next nine weeks. Putting money down and or committing to it in public will help you stay accountable. 

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