Cto5k Series: Updates and Week 2 Workouts

We are wrapping up week 1 in our Couch to 5k training series. Only 8 to go!

How did it go? Easy? Hard? Ready to dive into week 2? Please use the comments to update us on your progress Sharing, celebrating and supporting others is what it’s all about. Feel free to ask us questions or offer advice.

This week I’m happy to introduce Mara. She’s agreed to follow the training plan and update us on her progress. Mara is the writer behind the body-image blog, Medicinal Marzipan, dedicated to learning how to love our bodies one day at a time. Here’s what she had to say after week 1….

Now, this isn’t my first time with the Couch to 5K program, but I have never been able to successfully finish the program. However, knowing that the fitbloggin’ 5K was coming up, on my birthday this month I decided to add “run a 5K” to the list of things I wanted to accomplish this year. On Monday I strapped on my (old, broken) running shoes. AND? It was snowing. Snowing! I have never run outside in any sort of inclement weather, but I was dead set on going for my first run. Since then, I’ve successfully finished THREE sessions, bought some new sneakers as inspiration, and made a kickass playlist. It has been really, really hard to get myself out onto the street, but afterward, every time I feel so grateful that I did it! (And trust me, if I can do it, so can you.)

Awesome job! I agree with Mara, the hardest part is walking out the door but once you do, you NEVER regret it.

If you’re looking to catch up with Mara on some body-loving updates, catch up with her on facebook, twitter, or shoot her an email.

Hopefully your week 1 went as well as Mara’s. Let us know in the comments and schedule this weeks workouts. We are upping our jogging and walking to 90 seconds and two minutes respectively.

Week 2 – 3/27/2011

Workout 1

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 3

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Message from New Balance and Holly Perkins…

This week you will see that running becomes easier and that your body is better
equipped to tolerate the “stress”. As you get better and more confident in your
running, it’s important to monitor your speed. Our body’s preferred fuel source is
fat; but when exercise intensity gets too high, your body will switch over to using
carbohydrates for fuel. Carbohydrates are limited, are not the ideal fuel source, and
therefore produce uncomfortable symptoms when they are being burned. Your goal
is to always be using fat as your fuel. To facilitate this, begin your runs very slowly-
slower than you want to. Then over the first 10 minutes, gradually build up to your
natural running speed. Most people find that the first 10-20 minutes of running feel
the worst. Then, they reach a new threshold- or the “runner’s high”- where running
feels effortless and pleasurable. If at any time you begin to feel “yucky” during
your run, slow down a bit, breathe deeply, and in 1-2 minutes you will feel fantastic
again. Most runners are not running to finish first among their age class. Most of
us are running for fun, accomplishment and to reach new fitness goals. Therefore,
your intention should be to run well, not fast. Enjoy your runs and take the steps to
ensure a pleasurable, comfortable run.

*Workouts based on the The Couch-to-5K ® Running Plan