Week 1 - Couch to 5K

Couch to 5K

Week 1
3 days a week. Each session only lasts 20-30 minutes.
You have to have a watch! Music helps as well and I know that there are some great C25K programs out there from ITunes.



Workout 1
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 3
Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
That’s it! No more, no less!

Tips for the week 1:
Go slow. Go at your own pace. Do the best you can.
Gets some warm clothes(think under armour and layers!), gloves, hat.
Drink lots of water!!!!
Rotate your ankles! Slowly rotate each foot in both directions. Flex and point your feet several time. This is good to do before and after you run! Don’t skip this exercise.
Start doing some stretching on your off days.

Some great news about running!!!!
Running is the quickest and most efficient means of weight loss
Running reduces your risk of cardiovascular disease and lowers your heart rate and blood pressure
Running reduces your risk of stroke and lowers your risk of breast cancer.
Running enhances your immune system and keeps your intestinal tract in good working order.
Running enhances your respiratory system
Running may help reduce the symptoms of PMS!(This is reason enough people)
Running may reduce the symptoms of menopause
Running prevents muscle and bone loss that occurs with age
Running is good for your joints. No more complaining that running makes your knees hurt!

Okay so I have given you some major reasons to start running!!!!! Just do it!!!

Quote and Mantra for the week!!!!!

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner

So ask yourself everyday!!!! Are you a wimp or are you going to be strong today!!!!!!!

I am so excited about how many of you are joining in on this challenge!!!

Good luck friends!


Sources:
The Complete book of Running for Women by Claire Kowalchik
Cool Running. Com