Couch to 5K: Week one

Published on July 29, 2013

Updated on November 4, 2019

I did it! With a little bit of perseverance and a lot of dragging from my partner in crime Clifford, I made it through week one of the Couch to 5k program.

Break Down:

The brisk five minute walk in the beginning was no problem because I am used to walking with Clifford every morning. Once we got into the 60-second jog and 90-second walk, reality started to hit. By about the fourth 60-second jog, I was not feeling super great, my legs had started to itch, I was sweating and it was hot outside! Then I told myself, I can do anything for 60 seconds and I did! I was able to finish the complete 20 minutes, alternating walking and jogging, which was eight 60 second jogs and eight 90 second walks.

In week one the workout is the same for each day, so I have done three days of the 60-second jog, 90-second walk. I would say the second day was the worst out of all three. The first day my adrenaline was pumping because I was excited to start the program, then on day two my body was sore and I was much more tired.  I was very unsure if I would make it through the whole workout. But on day three, I had confidence in myself that I could complete this workout and I got through it no problem. Needless to say, I am ready for week two!

DJ and dogHelpful hints:

Something I would highly recommend is stretching. After day one I didn’t stretch and I definitely think that added to how sore I was on day two. Add a short stretch in after the five minute warm-up walk, and then stretch for 10-15 minutes after the interval jogs. Here is a great website that goes over the importance of stretching and a helpful slide show that goes over 10 basic stretches.

Another helpful hint, pace yourself! The 60-second jog is not meant to be a sprint; take it easy. You don’t want to wear yourself out after the first three jogs (which I might have done on day one).


If I made it through week one, anyone can make it through week one. Plus there is still plenty of time to join my Couch to 5K team (I need more members!). If you have thought about trying a 5k, the time is now and the Prevent Cancer Foundation 2013 5k is the perfect place to start. It is a no stress, untimed walk/run, that really focuses on a healthy lifestyle. With so many other great activities (batting cages, free screenings, and FOOD) I am more than excited to stay focused and on track with my Couch to 5k plan!

See you at the finish line!

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