Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.
Week 2 of Couch to 5K isn't that much of a stretch. Yes, my legs want to stop at 1 minute. And yes, it's hard to get that extra 30 seconds out of my puffing body. But that first exhilaration hasn't worn off - not yet.
I discover the joy of running at the beach. We're on holidays, and nothing beats this: a straight stretch of sand, long waves to my right, running past holiday makers and dogs and fishermen.
One day, I go jogging with my daughter. That doesn't work out so well. She's faster than me, but she doesn't see the fun in this. We get back and I ask, "Do you want to do that again?", and she answers, "Not really."
My (sporty) sister-in-law looks at my outfit and says, "You're jogging in jeans?" Well, yes, I am. I didn't want to invest in running clothes until I found out if this program would stick. And better 3/4 jeans than nothing.
I think she's kind of impressed that her non-jogging sister-in-law is willing to give this a go, though. She's sidelined with a sore hip, so we've swapped roles this year: the sporty and the not-so-sporty.
I notice with amusement that, when I run past someone, I speed up to impress them. Then I can barely make it to the end of my 90 seconds. The penalty of vanity.
I reach the end of the beach - can't believe I've made it! Normally I wouldn't even attempt to walk this far! - and pause to watch the waves curling and the seagulls curving overhead. Then I turn and jog-walk-jog-walk back to our holiday house.
And I realise...
- running at the beach is completely, utterly glorious. Wish I could do it all the time.
- it would help if I had proper jogging clothes, but ordinary clothes will do for now - although I'll learn soon enough that running in your old cross-trainers is perhaps not the best idea.
- my app tells me, "Don't go too fast. It's about distance and intervals, not speed." Clearly it knows the way I'm tempted.
It's the end of the second week, and I'm still enjoying this.
How did you find week 2 of Couch to 5K?