Couch to 5K2 Week 3 Day 1

Week 1 - 5 min warm-up/cool down 60 sec run, 90 min walk for 20 minutes/8 intervals
Week 2 - 5 min warm-up/cool down 90 sec run, 2 min walk for 20 minutes

Week 3 - 5 min warm-u/cool down 90 sec run, 90 sec walk, 3 min run, 3 min walk, repeat
     1.36 mi/18 min/13:13 pace
     1.86 mi/ 28 min/15:00 pace (w/ warm-up and cool down)

My running buddy uses a c25k training program on her phone that tracks distance and pace, etc as we do our runs. She forwarded the info to me, and man what a goldmine of information!!! I am going to see if I can copy and paste the awesomeness:

un: C25K Week 3 Day 1 Date: Monday, 2013 October 14 09:18:03 UTC-4

miles/yards km/metres

Stage Distance Time Pace WU 414 yards 5:00 21:13 1 264 yards 1:30 9:59 1R 153 yards 1:30 17:15 2 465 yards 3:00 11:22 2R 318 yards 3:00 16:34 3 242 yards 1:30 10:52 3R 156 yards 1:30 16:55 4 481 yards 3:00 10:57 4R 310 yards 3:00 16:59 CD 471 yards 5:00 18:39 Total 1.36 miles 18:01 13:13 inc WU/CD 1.86 miles 28:01 15:00

 This info is based on my buddy's stats otherwise it would show slightly different times/pace in the 3 min intervals. We have been able to keep pace with each other pretty well, but I was shocked at how fast I was able to go in the 3 minutes. In fact, I dusted her on the first 3 minutes. It felt so good to run! At first I wondered if our programs were different again, but nope.

 The second 3 minutes I ran slower, but in the last minute I felt the energy build and released it to the finish line (thereby pulling away from my running buddy). Granted, she is pushing a jogging stroller with a 1 yr old so this isn't an easy task on top of the extra effort she has to expend.

 She has never gotten this far in her training so it is new to her. I remember how hard that 3 minute interval was for me. The fact it was easy and fast is amazing. I am so grateful for how far I've come!!