Day 1 of couch-to-5K running plan

I just arrived from my first day of the couch-to-5k running plan and really, I feel good!

This plan is a beginner’s running schedule targeted for nine weeks available at coolrunning.com which Max Limpag referred to me last December:

…the beginners’ program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

I’m not really a novice runner, having made some sporadic jogs from time to time but failed to follow through and sometimes did it wrong. In my haste last year, I got left knee pain and had to stop. As I said in my previous post, I want to start from scratch. Start it right to prevent injuries and, perhaps, nay, do a marathon before the year ends. All these to really get fit again after stopping going to the gym a few years ago.

How was my run? Simple.

I woke up at around 0440H and got dressed then…

  • warm-up walk to Legazpi Village in Makati City (because of the distance, around 15 minutes)
  • stretched for 10 minutes
  • 60 seconds of slow/moderate running interspersed with 90 second walks for 20 minutes
  • walked back home
  • stretched again

No strenuous run. Just slow/moderate jog that is enough to break into a sweat without catching my breath. I’m looking forward to run Thursday and, perhaps Friday.

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Estan Cabigas is a multiawarded blogger, freelance photographer and a newbie runner based in Makati City, the Philippines. A true blue Cebuano, he makes stunning images and meaningful photo stories. He has writtten for CNN Go and his photograph published in the May 2010 issue of the National Geographic Magazine.

To know more about him and his photography, visit estancabigas.com.

  1. JO Reyes says:

    well done stan! continue your training and you will find yourself at the marathon start in no time. best regards,

  2. Ronnie says:

    im happy for you. i think i have to repeat my first week plan as i encountered foot pain at this early stage. bummer! :(

  1. [...] one of the 9-week couch-to-5k running program from coolrunning.com and, I think I did well. The first week is a three day run involving alternate 60s/90s run and walk. I religiously woke at 0445H [...]

  2. [...] second week of the couch-to-5k running plan ups the ante from last week. It consists of 90s runs with 2 minutes walk for 20 minutes with warm [...]

  3. [...] if you’ve been following my running at fitandrun.info, I just started three weeks ago with a running plan and I was unsure if I should join. Max invited me last week but have to beg off and this week, I [...]

  4. [...] I opted for the couch-to-5k running plan from coolrunning.com. What started as a leisurely run of 60/90 seconds of run and walk, a few weeks ago, I’m now running at 8 minutes straight (!) alternated with a 5 minute [...]

  5. [...] was 2 March when I finally decided to start my couch-to-5k training program, laced up my newly bought discounted New Balance shoes and head out that dawn to the Legazpi Park [...]

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