Week one is very easy. I start out with a 5 minute warmup walk then I go for 20 minutes total alternating between one and a half minutes walking and a minute running followed by a 5 minute cool down period. The site urges people not to go all out from the start. It says to run as slow as possible. As you go on you will be able to add speed to your run, but for the program you take it more at a jogging pace. I set my walking pace on the Elliptical at 3.5 mph. At this pace I am able to reduce my heart rate and breathing to a minimally active rate. My true goal is to go 7 mph consistently, but I'm not great at setting my own pace so I buffer between 6.5 and 7. This speed is a running rate for me, but it's one that I've been able to hit fairly often over the past month of running.
Day 1
Time: 35 minutes total (20 minutes alternating with 5 minute warmup and 10 minute cooldown)
Distance: 2.36 Miles
Day 2
Time: 30 minutes total (20 minutes alternating with 5 minute warmup and cool down)
Distance: 2.17
Day 3
Time: 30 minutes total (20 minutes alternating with 5 minute warmup and cool down)
Distance: 2.22 Miles
Overall, Week one was pretty easy and in the books! After each run I jot down different things that I observe about my run and how I'm progressing. I decided to create a page strictly for the Frank to 5k program to make it easier to track my progress as I go along rather than having to look for specific blog posts. Another modification I'm doing here is I'm going to create a weight loss timeline under my picture on the homepage. The about me description is redundant since there's an About Me section already. Now there will be dates as well as weights and measurements in that area to help everyone, including me, track my progress better! That's all for now so stay tuned for more updates!