Am working my way through a plan called "Run 5k" using their iPhone application.
Week 1 - 5 minute warm up, jog 45 seconds, walk 90 seconds, jog 45 seconds, walk 60 seconds - for half an hour.
Found this OK actually, a bit of an effort, but was surprised to not be overly tired.
Week 2 - 5 minute warm up, jog 90 seconds, walk 90 seconds, jog 90 seconds, walk 2 minutes x 3.
The jump from 45 to 90 seconds seemed massive. Well, it would, being twice as far, I guess.
What has surprised me the most, other than the fact that I can actually run a little way, is how much better I feel for it. Even on nights like Friday night when I was out at 9:30pm in the frost as I had been busy up until then - I was glad I made the effort.
Today - first day of Week 3:
5 minute warm up, jog 2 minutes, walk 2 minutes, jog 3 minutes, walk 2 minutes x 2.
3 minutes felt like an eternity. I was at the point of thinking that if I got to the next corner and hadn't heard the lovely 'walk now' message I was going to have to give up and walk. Luckily, I didn't need to and the next 3 minute wasn't *quite* as much of a struggle but the target of being able to run for 30 minutes by the end of the 8 weeks seems far too optimistic at the moment.
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