The program for Week 1 is pretty light. It begins with a 5 minute warm up walk then 60 seconds of running followed by 90 seconds of walking repeated for 20 minutes. A 5 minute cool down walk ends the day's routine.
This is a lot less running than I was currently doing with my ad hoc program but I wanted to follow the plan as closely as possible.
C25K Week 1 Days 1, 2 and 3
The app is a little odd that it still has a walking part after the last run which is then followed by the 5 minute cool down walk.This was a bit confusing. When I hear the app beep I alternate between running and walking. Instead of starting the cool down walk I thought it was time to run again. When I noticed my mistake I decided to just do another 60 seconds of running then did the 5 minute cool down walk. I barely broke a sweat on the first day so this made me feel better.The first day I took it a little easy to see how I would do. Not only is this program new to me but I just got a treadmill and still getting used to running on one. On days 2 and 3 I'll increased my walking and running speed. My plan is to do the same for each week. Do the first day a little easy to see how it goes then up the pace on the remaining two days of the week if I think I can.
Day 1 I did 1.9 miles in 36 minutes for an average of 3.2 MPH. On days 2 and 3 I cut my time down to 32 minutes for an average of 3.6 MPH.
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