Couch to 10K: First Two Weeks

With the holidays approaching that means the New Year is just around the corner. With a new year comes new goals everyone wants to reach. My big goal for 2024 is to run two to three different races. And with that starts my training for my first ever 10K race.

Image sourced from Apps on Google Play

            In March of 2024 I will be running a 10K. I’ve started my training a couple of weeks ago. I’ve never been a consistent runner. Here and there I would run but nothing that would get me in tip top shape for a 10K. Instead of just going into the training blind with no idea where to start I am using the app Couch to 10K.

            This app breaks up training into a 14-week program. Each week is broken up into three days of training. During the training there is a warm-up, walking segments, running segments and a cool-down. Each week you run for a longer amount of time. I’ve really been enjoying this app. Couch to 10K has made me feel like I am actively getting stronger and able to run for longer periods.  My pace has gotten better even from just training for two weeks. Since I am a beginner, my pace started out at 22.30/mile. It has gotten all the way down to an 18.44/mile in just this short amount of time.

            I’ve started off slow for the first two weeks. My warm-up time I’ve kept the pace at 2.5. For my walking segments in-between the runs I’ve gone with a 3.5 speed. The running segments I’ve started with more of a jogging pace and gone with a 4.0.

            Just as each week the running times will get longer, I will slowly increase my speeds for the running segments.